Conditioning: 100m Row 15 Wall-Ball Shots (20/14) @ (10/9′) 20m Burpee Broad Jumps 4 rounds for time Strength: Back Squat 1-rep max Compare to Monday, 27 June 2016 Conditioning: 3 Strict Pull-ups 6 Strict Handstand Push-ups 9 GHD Sit-ups 3 rounds for time Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm...Read More
Conditioning: Partner WOD: Complete as many reps as possible in 9:00 of: Row 200m Max rep Sit-ups …rest 4:00 Complete as many reps as possible in 9:00 of: 50 Double Unders Max Rep Box Jumps (30/24″) …rest 4:00 Complete as many reps as possible in 9:00 of: 15 Pull-ups Max Rep...Read More
Conditioning: Complete as many rounds and reps in 7 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees …Rest 3 minutes Complete as many rounds and reps in 5 minutes of: 5 Handstand Push-ups 10 Squats 15/12 Calories Rowed Strength: Clean & Jerk 1-rep max Compare to Wednesday, 06 July 2016...Read More
Be sure to sign up today for Saturday heat times. We will be performing the Events 5.1 B&C for 2017 Fittest in the OK online qualifier. Conditioning: “I Won’t Give Up” 45 Sit-ups 200m Sprint 35 Box Jumps (24/20″) 200m Sprint 25 Pull-ups 200m Sprint 35 Grasshoppers 200m Sprint 45 Double Unders 200m Sprint...Read More
Sometimes it hurts getting “Fitter, Faster, Better”. But, it is worth it! Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees For Row Time and Score As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working...Read More
Busy “Black Friday” WOD! Conditioning 1: Partner WOD* Complete as many rounds and reps as possible in 7 minutes of: 3 Pull-ups 6 Burpees 9 Toes-2- Bar 12 Calories Rowed 15 Double Unders For Score *Alternating exercises throughout each round. Tag between exercises. Each round worth 45 points. Strength: Pick one lift...Read More
Class is at 0900 only on Black Friday. Classes return to normal on Saturday. Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell...Read More
Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday. Strength: Make-up a Lift 1-rep max For max load …Or… Pick any lift and perform: 5-5-5-5 @ 85% For...Read More
Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday. Conditioning: MPCF Board WOD 5000m Row For Time Compare to Friday, 18 December 2015 Skill Work: Pick 2-3 skills from...Read More
