Only 9 days until the 119th Royal Huddleston Burpee Challenge! Special moment at 0530 class, Robert, Barry, and John coincidentally worn the same shirt, and Coach happened to have his in gym bag.   Conditioning: Partner WOD “Share the Load” 20 meter Fat Bar back rack carry (290/190) 300m Run 20 Toes-2-Bar   8 rounds...Read More

  Conditioning: MPCF Board WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   10 rounds for time Compare to Friday, 06 June 2014   Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post time and experiences to commentsRead More

  Strength: Back Squats 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps @ 80%   Conditioning: “Insatiable” Complete as many rounds as possible in 8:00 of: 6 Shoulder-2-Overhead (95/63) 9 Bar-over-Burpees 12 V-ups   For Score   …Rest 5 minutes   4-person team, equal...Read More

Congrats to all the athletes that competed at the Fittest in the OK competition this weekend!   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time Compare to Monday, 28...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Saturday, 23 May 2015 *Add one 1 to each exercise each round. Partners alternate exercises.   Mobility: Hip Capsule Stretch – 1:30/side Ball Tack and Floss –...Read More

  Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score WOD courtesy of Fittest in the OK...Read More

  Strength: Deadlift 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max reps @ 85%   Conditioning: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) 1000m Row  ...Read More

  Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds*   *30 seconds of Seated Shoulder Flexion between sets   Conditioning: Part 1: Perform 5 rounds for time of (6 minute cap): 30 Double Unders 15 Shoulder-2-Overhead (95/63)   …Rest 1 minute   Part 2: Perform 2-4-6-8-10-12...Read More

  Conditioning: Partner WOD “Watching Lifetime while getting a root canal” Part 1: 20 Front Rack Lunges (95/65) 20 Kettlebell Swings (53/35) 4 rounds   Part 2: 100 Wall-Ball Shots (20/14) @ (10/9′)   Part 3: 15 Hang Snatches (95/65) 15 Box Jumps (24/20″) 4 rounds   Part 4: 100 Wall-Ball Sit-ups (20/14)   Part...Read More

  Strength: Hang Clean to 5 Front Squats 1-rep max   Conditioning: 15-12-9 rep rounds for time of: Deadlifts (225/153) Handstand Push-ups   …Rest 5 minutes   15-12-9 rep rounds for time of: Clean & Jerk (95/63) Pull-ups   …Rest 3 minutes   Row 500m (All out effort) For Time   Mobility: Couch Stretch –...Read More