Conditioning: KO in the OK II Scaled WOD 1 With a running clock for 15 minutes: 0:00-7:00: 3 women – AMRAP* 30 Kettlebell Swings (53/35) 40 Thrusters (95/65) 50 Pull-ups 3 men – Bike Accumulate as many calories as possible in 7 minutes 7:00-8:00: All athletes rest 8:00-15:00: Switch (men will perform...Read More
Conditioning: Fittest in OK Online Qualifier WOD 3 Complete as many reps as possible in 14-minutes of: 20 Calories Rowed 10 Clean-2-Overhead* 10 Box Overs (24/20″) 10 Front Squats For score (50 pts per rd), and time of last completed full round *Weight for each round, for both lifts: Rx Male: 95-135-185-205-225 Rx...Read More
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
