Conditioning: Complete as many rounds as possible in 25-minutes of: 40 Double unders 5 Squat snatch (125/83) 400m Row   For score     Post results and experiences to commentsRead More

Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked   For Score   Strength: Shoulder Press 1-rep max   For max load Compare to Wednesday, 07 November 2018   Conditioning 2: 30 Single Unders 10 Toes-2-Bar   3...Read More

Conditioning: 15-9-6 rep rounds of: Thrusters (95/63) Pull-ups For time   …Rest 7:00, then… 15-9-6 rep rounds of: Deadlifts (225/153) Handstand Push-ups For time   …Rest 7:00, then… 15-9-6 rep rounds of: Power Cleans (135/95) Ring Dips For time   For total WOD time *Do not count rest in time. WOD 1 time + WOD...Read More

Conditioning: Partner WOD* Buy in: 1500m Row   Then 2 rounds of: 20 Wall balls (25/16) @ (11/10′) 20 Dumbbell snatch (50/35) 20 Pull-ups 20 Overhead squats (95/63) 20 Alternating pistols 20 Dball cleans (100/80) 20 Handstand push-ups 20 Deadlifts (205/133) 20 Bar 0ver burpees 20 Dumbbell goblet lunges (50/35)   Then… Sell out: 3000m...Read More

General Warmup: Run 400m/Row 500m/Bike 2:00 10 Spiders 10 T push-ups 10 Sit ups 10 Squats 10 Shoulder press w/T’s 10 Pull-ups 10 Handstand push-ups Run 200m/Row 250m/Bike 1:00 20m Overhead KB waiter walk (each arm) 10 KB swings 10 Burpees 10 PVC passovers 10 PVC windmills 10 PVC front squats   Conditioning: Partner WOD...Read More

This WOD is dedicated to Sergeant Craig Johnson of the Tulsa Police Department. Sgt Johnson was shot multiple times during a traffic stop on the morning of June 29, and later succumbed to his wounds on June 30, 2020.  Johnson was a member of the Tulsa Police Department for 15 years.  Prior to his passing,...Read More

  General Warm-up: Run 400m 10 Spiders 12 T-push-ups 14 Sit-ups 14 Squats 12 Shoulder press w/T’s 10 Ring rows Row 2:00 10m Goblet lunges 10 Kettlebell swings 20m KB waiter walk (each arm) 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 10 Deadlifts (95/63) 10 Overhead Squats (45/33) 8...Read More

Conditioning: E2MOM for 10 Minutes: Row 12/9 cals 9 Sumo deadlift high pull (75/53) 7 Front squats (75/53) 5 Kettlebell swings (72/53)   Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Clean Start at 25-30% 1RM clean   Post results and experiences to commentsRead More

General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC front squats   Specific Warm-up: 2 rounds of Burgener Warm-up with Clean 5 Squat cleans (45/33) 4...Read More

Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome. Enjoy your Freedom! Happy Independence Day!   Conditioning: Partner WOD Buy In: 200m sandbag drag* (70/50) (each partner performs drag) *100m done with...Read More