Strength & Conditioning: Fittest in the OK WOD 2 (This WOD will be a 2 parts, with a continuous running clock) Part 1: Complete the following complex for max load in 5 minutes: 1 Clean + 1 Thruster + 1 Jerk* …then… Part 2: 4:00 AMRAP Squat Clean Thrusters (115/75)* For...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: KO in the OK Online Qualifier Scaled WOD 1: Complete as many rounds and reps as possible in 10-minutes of: 15 Pull-ups 15 Thrusters (95/65) 90 Single Unders For Score Strength: Hang Power Clean 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For...Read More
New tanks are in! Only $15! Both guy and girl cuts. Conditioning: Team Series WOD 8 (scaled) 4-person team 200 Sit-ups, while 2 barbells (75/55) are held overhead, fully extended 200 Shoulder-to-Overhead (75/55), while two teammates hang from the pull-up bar For Time For full details see the Team Series page Strength:...Read More
Conditioning: 4-person Team WOD One team member completes each portion in it’s entirety Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (14/10) @ (9′) – Scaled For Time Grace 30 Clean and Jerks (135/95) – Rx (95/65) – Scaled For Time Diane 21-15-9 rep rds of: Deadlifts (225/155) – Rx (155/105)...Read More
Friday night class and Saturday classes are canceled due to Battle at the Ballpark competition. Sorry for any inconvenience. Conditioning: Partner WOD 30 Wall-Ball Shots (20/14) @ 9’* 40 Sumo Deadlift High-Pull (75/53) 50 Shoulder-2-Overhead (75/53) 60 Alternating Box Jumps (24/20″) 50 Shoulder-2-Overhead 40 Sumo Deadlift High-Pulls 30 Wall-Ball Shots* For Time *While...Read More
Conditioning: 4-person team WOD “Rowing Waterfall” Row for max calories While each team member concurrently performs… 40 Double Unders 20 Alternating Dumbbell Snatches (50/25) 100m Farmers Walk w/ KBs (35/20) 20 Double Kettlebell Front Squats (35/20) For Time and calories rowed (14:00 cap) Each member goes through one round of WOD. While simultaneously...Read More
Two little kids playing on the playground. Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time Compare to Monday, 09 February 2015 Strength: Ground-to-Overhead-to-3 rep Overhead Squat Weight is to be taken from the ground, put overhead any way, and then perform 3 reps...Read More
