Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time *Equal work required   Mobility: Overhead Tissue Smash – 1:30/arm Quad Smash – 1:30/leg Couch Stretch...Read More

“D, get up! We can run 3 down and backs before they get back with the kayaks.” “T, why do we want to do that? Aren’t we done with the WOD?” “Just for the fun of it D!”   Skill: Practice for 12-minutes on: Turkish Get up 5 reps/side Increase weight as you are able, and/or...Read More

Remembering all those who have served or are currently serving. Thank you for all you have given in defense of our freedoms. Happy Veteran’s Day!   Strength: Shoulder Press 1-rep max Compare to Tuesday, 04 August 2015   Conditioning: “No Pain, No Gain” 4 Power Clean (155/103) 8 GHD Sit-ups 12 Burpee Box Overs (24/20″)...Read More

  Conditioning: Fittest in the OK online qualifier WOD 1: Complete as many rounds and reps as possible in 6:00 of: 12 Power Snatches (75/55) 6 Lateral Bar-Over-Burpees 6 Pull-ups   For Score   …rest 8:00   4 x Sprint 400m, fast walk/slow jog 200m   For speed work   Mobility: Pick any 3 mobility...Read More

Conditioning: 21 Hang Power Cleans (135/93)* 21 Pull-ups 21 Calories Rowed 15 Hang Power Cleans 15 Pull-ups 21 Calories Rowed 9 Hang Power Cleans 9 Pull-ups 21 Calories Rowed   For Time (10:00 Cap)   …Rest 5 minutes, then…   Strength: Back Squat 9   reps @ 35% 1RM 7   reps @ 50% 5...Read More

There will me no 0845 class Wednesday, Friday, or next Monday. Competitors Class is also canceled this week. Sorry for any inconvenience.   Conditioning: 600m Run 50 Speed Skips 50 Box Jumps (24/20″) 75 Singles 800m Run 75 Sit-ups 50 Weighted Walking Lunges (45/25) 50 Double Unders 600m Run   For Time   Mobility: Couch...Read More

  Skill: 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 side...Read More

  Strength: Push Press 5 x 5 @ 75%, 80, 82.5, 85, 87.5%   For Quality   Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Muscle-ups 10 meters Handstand Walk 15 Box Overs (24/20″) 20 Sit-ups …then 30 Burpee sell-out   For Time Compare to Saturday, 08 November 2015   Flexibility: 10 Sit-ups...Read More

  Conditioning: Partner WOD Partner  “Diane” 21-15-9 rep rounds of: Partner Deadlifts (445/380/315)* Handstand Push-ups   For Time *(males/co-ed/females) Both partners on the bar at the same time and same side of bar. For co-ed, load 200 on the male’s side and 135 on female’s side. For same gender pairs, load the bar evenly.  ...Read More

  Conditioning: Run 600m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees …then… Run 800m …then… 3 rounds of: 8 Power Cleans (135/93) 8 Ring Push-ups 8 Alternating Kettlebell Snatches (53/35) …then… Run 600m   For Time   Mobility: Twisted Monkey – 1:30/side Reclined Spinal Twist – 1:30/side Shoelace Pose – 1:00/leg Pigeon –...Read More