Conditioning: 200m Run 10 GHD Sit-ups 8 Power Snatches (95/63) 6 Strict Pull-ups   4 rounds for time   Strength: Overhead Squat 1-rep max Compare to Wednesday, 22 June 2016   Mobility: Super Friend Shoulder Smash – 1:00/side Super Friend Pike Stretch – 1:30 Overhead Distraction w/ External Bias – 1:30/side Butterfly Stretch – 1:30  ...Read More

  Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same...Read More

  Conditioning: 12-9-6-3 rep rounds of: Calories Rowed Thruster (95/63) Toes-2-Bar   For Time   Strength: Deadlift 1-rep max Compare to Friday, 01 July 2016   Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side     Post time and max load to commentsRead More

Strength & Conditioning: 15 Squat Snatches (135/93) …rest 3:00, then… 20 Calories Rowed 25 Sit-up Slammers (12/8) 20 Handstand Push-ups 15 Strict Pull-ups 20 Alternating Pistols 25 V-ups 20 Calories Rowed …rest 3:00, then… 15 Clean & Jerks (175/113)   For Time   Mobility: Couch Stretch – 1:30/side Sink Mobilization – 2:00 Hip Capsule –...Read More

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…    Partner AMRAP 2: 08:00-15:00: Accumulate as many calories rowed as possible in 7 minutes     …rest 15:00-17:00, then…   Partner AMRAP 3: 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12...Read More

  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