General Warmup: Run 400m/Row 500m 10 Samsons 10 Army T-pushups 10 Sit-ups 10 Squats 10 Ring rows Bike 2:00 10m Walking lunges (forward) 10m Walking lunges (backwards) 40m Double kettlebell waiters walk 20m D-ball carry 10 Windmills 10 PVC Passovers Endurance: Bike 1:30 for max calories Rest 1:30*   7 rounds for max calories...Read More

Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.   Conditioning: Partner WOD 200m Sandbag drag* (70/50) 1000m Run …then… 5 rounds of: 40 Wall-ball Sit-up throws (14/12/10) @ 5m 30 Burpees 20 Alternating DB Clean  (75/50) 100m Partner...Read More

Conditioning: ”Three Blind Mice” 3-person Team WOD, equal work required 30 Thrusters (95/63) 30 Pull-ups 30 Clean and jerk (135/93) 30 Toes to bar 30 Box overs (30″) 30 Dumbbell hang power clean (2, 50s/35s) 30 Handstand push-ups 30 Dumbbell front squats (2, 50s/35s) 30 Calories Row/Bike*   2 Rounds for time   *each team...Read More

Conditioning: Partner WOD Buy in: 100 Wall-ball shots (20/14)@(10/9)   Then 4 rounds of: 32 Double-unders 8 Handstand push-ups 6 Dumbbell hang squat cleans (3/3) at (75/50) 4 Alternating pistols 2 Deadlifts (305/205)   Sell out: 100 Wall-ball shots (20/14)@(10/9)   For time *Equal work on WB shots. Alternate exercises during rounds. DB hang squat...Read More

General Warm-up: Row 2:00 min 8 spiders 6 pushups 4 squats Bike 2:00 min 8 spiders 6 pushups 4 squats Ski 2:00 min 8 spiders 6 pushups 4 squats Then 200m run 10 PVC passovers 10 PVS windmills 10m Backwards walking lunges 10m Butt-kickers 10m Frankenstein walk 10m Quad pulls   Endurance: 3 min row...Read More

  Conditioning: 10 Min AMRAP: 10 Pull-ups 10 Box jumps (30/24) 10 Snatches (95/63)   Rest 7 min   10 Min AMRAP: 9 Deadlifts (135/93) 6 Bar over burpees 3 Squat cleans (135/93)     Post results and experiences to commentsRead More

Conditioning: 300m Run 24 Shoulder Touches 18 Wall-Ball Shots (20/14) @ (10/9′) 24 Kettlebell Swings (53/35) 30 Double Unders   5 rounds for time     Post time and experiences to commentsRead More

General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Alternating lunges 8 Shoulder press w/ T then… Bike 600m 10m Quad pulls 10m Frankenstein walk 10 PVC Windmills 10 PVC Passovers   Endurance: 1-mile run 4800m bike* 1-mile run   For time     Post results...Read More

Conditioning: 3 min AMRAP: 20 Double-unders 8 Alternating DB snatches (50/35) 8 Alternating DB box step ups (24″/20″) with 1 (50/35) DB Rest 2 min 6 min AMRAP: 40 Double-unders 10 Alternating DB snatches (50/35) 10 Alternating DB box step ups (24″/20″) with 1 (50/35) DB Rest 2 min 9 min AMRAP: 60 Double-unders 12 Alternating...Read More

Conditioning: 3 Rounds of: 7 Thrusters (93/63) 7 Bar-facing burpees 7 Pull-ups   Then run 400m, and complete 3 rounds of: 5 Thrusters (125/83) 5 Bar-facing burpees 5 Chest-to-bar pull-ups   Then run 600m, and complete 3 rounds of: 3 Thrusters (135/93) 3 Bar-facing burpees 3 Muscle-ups (ring or bar)   Then run 800m  ...Read More