CrossFit Oakland

Strength and conditioning gym in Emeryville, CA and one of the oldest CrossFit gyms to boot.

[CrossFit Oakland @cfoakland]

Saturday’s WOD:

TIER 1
21-14-7-14-21 For Time:
DB Cleans
Burpees

TIER 2
21-14-7-14-21 For Time:
DB Cleans @35#/25#
Burpees

TIER 3
21-14-7-14-21 For Time:
DB Cleans @45#/30#
Burpees

* Cleans pass through full squat for each rep.

[CrossFit Oakland @cfoakland]

Help out our resident GAMES competitor Leka Fineman as she makes her way back to the games. Donate/purchase a shirt. It's a win-win! https://t.co/mirOA0DAym

[CrossFit Oakland @cfoakland]

Wednesday's WOD:

TIER 1
A1. HS/HS Walk Practice: 5 Sets
A2. Rope Climb Progression: 5 Sets
A3. Skin-the-Cat/Inverted Hang Practice: 5 Sets
B. AMRAP in 9 Minutes:
2 DB Snatches Each Arm... https://t.co/8Dg1WfSSeL

[CrossFit Oakland @cfoakland]

Tuesday's WOD:

TIER 1
A1. Sumo Deadlift 10-8-6-4-2
A2. Crossover Symmetry
B. 3 Rounds for Time:
200m Farmers Walk
Run 200m

TIER 2
A1. Sumo Deadlift 10-8-6-4-2
A2. Crossover Symmetry
B.... https://t.co/mHfNlBG6qL

[CrossFit Oakland @cfoakland]

Monday's WOD:

TIER 1
A. 10-Minute EMOM:
3 Back Squats
B. For Time:
15-12-9 Reps of:
Thrusters
Hanging Knee Raises
9-6-3 Reps of:
Thrusters
Hanging Knee Raises

TIER 2
A. 10-Minute EMOM:
3... https://t.co/LZlv3iXVZT

[CrossFit Oakland @cfoakland]

Looking to do a CrossFit Competition? | CrossFit EGA - Forging Elite Fitness in Oakland and Alameda https://t.co/MM7W8pEmhG

[CrossFit Oakland @cfoakland]

Saturday's WOD:

TIER 1
3 Rounds for Time with 1 Minute Rest Between Rounds of:
20 Wall Balls
20 Sumo Deadlift High Pulls
20 Box Jumps
20 Push-Press
20 Calorie Row

TIER 2 & 3
3 Rounds for... https://t.co/buJfzoq3le

[CrossFit Oakland @cfoakland]

Friday's WOD:

TIER 1
A1. Bench Press 5-5-3-3
A2. Jefferson Curl 5 x 5
B. Death by:
12 Kettlebell Swings
Burpees

TIER 2
A1. Bench Press 5-5-3-3
A2. Jefferson Curl 5 x 5
B. Death by:
12... https://t.co/LpTJQ9So4w

[CrossFit Oakland @cfoakland]

Wednesday's WOD:

TIER 1
A1. HS/HS Walk Practice: 5 Sets
A2. Rope Climb Progression: 5 Sets
A3. Skin-the-Cat/Inverted Hang Practice: 5 Sets
B. 3 Rounds for Time:
Run 400m
30 Walking... https://t.co/rC6OmZjae9

[CrossFit Oakland @cfoakland]

Tuesday's WOD:

TIER 1
A1. Sumo Deadlift 5-5-3-3
A2. Crossover Symmetry
B. 3 Rounds, 1 Minute Each for Max Reps:
Calorie Row
DB Deadlift
Calorie Bike

TIER 2
A1. Sumo Deadlift 5-5-3-3
A2.... https://t.co/vL3KsIB23Q

[CrossFit Oakland @cfoakland]

Monday's WOD:

TIER 1
A. 10-Minute EMOM:
2 Back Squats
B. AMRAP in 10 Minutes:
35 Double Unders
12 Front Squats
35 Double Unders
12 Ring Rows

TIER 2
A. 10-Minute EMOM:
B. AMRAP in 10... https://t.co/YM88lGt4vI

[CrossFit Oakland @cfoakland]

Saturday's WOD:

TIER 1
For Time:
Run 200m
60 Wall Balls
Run 400m
40 Wall Balls
Run 800m
20 Wall Balls
Run 1 Mile

TIER 2
For Time:
Run 200m
60 Wall Balls @20#/14# to 10ft/9ft
Run 400m
40... https://t.co/FkgHFBo54d

[CrossFit Oakland @cfoakland]

Friday's WOD:

TIER 1
A1. Power Clean 2-2-2-1-1-1
A2. Crossover Symmetry
B. AMRAP in 15 Minutes as a 2-Person Team:
6 Clean and Jerks
9 Ring Rows
16/12 Calorie Row

TIER 2
A1. Power Clean... https://t.co/wn4lxgYSq8

[CrossFit Oakland @cfoakland]

Another successful Open season in the books! Kudos to all of you who put it on the line and got after it these last five weeks. Now we get to do it again in October!

And props to the... https://t.co/fhA4APmTYj

[CrossFit Oakland @cfoakland]

Thursday is a Recovery Day.

[CrossFit Oakland @cfoakland]

Another first rope climb! Congrats to @chiguy2xaron for getting his foot clamp breakthrough and getting up the rope like no big deal!

#crossfitoakland #skillwork #ropeclimb https://t.co/4CzPn1tVT2

[CrossFit Oakland @cfoakland]

Wednesday's WOD:

TIER 1
A1. HS/HS Walk Practice: 5 Sets
A2. Rope Climb Progression: 5 Sets
A3. Skin-the-Cat/Inverted Hang Practice: 5 Sets
B. Alternating Tabata, 8 Rounds: 20 Seconds... https://t.co/aaAgYmtk4h

[CrossFit Oakland @cfoakland]

Tuesday's WOD:

TIER 1
A1. Sumo Deadlift 5-5-5
A2. TGU 5 x 1 Each Arm
B. 3 Rounds for Time:
400m Run
12 Hanging Knee Raises
12 Strict Presses

TIER 2
A1. Sumo Deadlift 5-5-5
A2. TGU 5 x 1... https://t.co/b5LXowgnt9

[CrossFit Oakland @cfoakland]

Monday's WOD:

TIER 1
A1. Back Squat 5-5-3-3
A2. Crossover Symmetry
B. 10-9-8-7-6-5-4-3-2-1 Reps for Time:
DB Hang Power Cleans
Burpee Over DB

TIER 2
A1. Back Squat 5-5-3-3
A2. Crossover... https://t.co/cRoQcSTtzY

[CrossFit Oakland @cfoakland]

Will #chest2bar for #donuts🍩 Nice work on#19point5 everyone! @silveryblue27 @kesteiny https://t.co/1Lufvh3Oxk