CrossFit Thousand Oaks

WOD

• 10 Knees-to-Elbows
• 20 Jumping Pull Ups
• 30 Push Press (m 75#/w 55#)
• 40 Ketlebell Swings (m 53#/w 35#)
• 50 Wall Ball (m 20#/ w 14#)
• 40 Ketlebell Swings (m 53#/w 35#)
• 30 Push Press (m 75#/w 55#)
• 20 Jumping Pull Ups
• 10 Knees-to-Elbows

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Buy-In:

3 Rounds for Reps:

• 1 min Ring Pull Ups
• 1 min Ring Push Ups

No rest between rounds or exercises. Post total reps for each exercise after 3 rounds.

WOD

• Row 500 meters
• 3-3-3-3 Push Press
• Row 500 Meters

Score is total time to complete all exercises, plus max weight reached for push press. Think of the 4 sets as four attempts for a 3-rep max… for time.

- Dan

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WOD

21 – 15 -9:

• Sumo Deadlift High Pull (m 53# KB/ w 35# KB)
• Burpees
• Box Jumps

- Dan

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WOD

3 Rounds for Time:

• 15 Deadlift (m 225lbs/w 155lbs)
• Ring dips
• Box Jumps ( m 24″/w 20″)

Note: The photo here of Andy is from a previous WOD, but I saw it and couldn’t resist…

- Dan

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WOD

5 Rounds for Time:

• 15 Wall Ball
• 15 Burpees
• 15 Slam Ball
• 15 Knees-to-Elbows

- Dan

Come join us for workouts at our new location — 763 TO Blvd! Here’s Augie, Kevin, and Margaret breaking in some of the new toys.

We will have workouts at the new place starting with the 6:30am class on Monday, January 4th. All classes thereafter will be held in the new location.

The address is: 763 TO Blvd.

Here’s a glimpse:

– Dan

We expect the new place to be ready for workouts starting Monday, December 28th. We’ll let you know for sure, so keep an eye out for further emails.

The address is 763 TO Blvd.

The 1,800 sq. ft. space has heat and air conditioning, a 14′ high ceiling, big south-facing windows, changing rooms, bathroom, and will be set up with 12 lifting platforms/stations. Some of the new equipment we’ll be getting includes: 6 more bars, 800 lbs of new bumper plates, enough pullup bars for 12 people simultaneously, many more kettlebells, 2 rowers, squat racks, and more.

Again, let me apologize for the web site during this transition. Good things are coming!

Cheers,

- Dan

On Friday, Jenny got her first Pullup. Not only that, but she got it on her first attempt, right after finishing Friday’s WOD, “Kelly”. so she got her first pullup after 5 rounds of 400m run, 30 box jumps, and 30 wall ball…
Way to go Jenny!