Strength: Back Squat 1-rep max For Max Load Compare to Tuesday, 05 August 2014 Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters For Time Mobility: Overhead Tissue Smash – 1:30/arm Quad Smash...Read More
Skill: Practice for 10:00 on: Press to Handstand Progression 1 Progression 2 Progression 3 For Quality Conditioning: “Chocolate Chips” 20 Shoulder Touches 40 Pull-ups 600m Run 80 Sit-ups 100 Double Unders 80 Squats 600m Run 40 Kettlebell Swings (53/35) 20 Ring Dips For Time Mobility: Hip Capsule – 2:00/side Overhead...Read More
Skill: Incline Rows 5-5-5-5 *Perform 40 Double Unders after each set Conditioning: “Cleaning and Swinging” Every minute on the minute for 7 minutes perform: 20 meter sprint 2 Power Cleans* 2 Front Squats …Rest 9:00 Perform the following: 20-15-10 Meters of Walking Lunges** Kettlebell Swings (70/53) For Time (7:00 cap)...Read More
0630 class is canceled. Sorry for any inconvenience. All other scheduled classes are normal. Skill: Practice 10 minutes on: Straight Legged Box Jumps 5-5-5-5* *Hold Overhead Distraction 30 seconds/side after each set For Quality Conditioning: “Cardio Killer” 800m Run 80 Double Unders 800m Row 600m Run 60 Double Unders 600m Row 400m...Read More
Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand For Quality Conditioning: Complete as many rounds as possible in 6:00 of: 2 Muscle-ups 4 Wall-Ball Push-ups 8 Half Tacos...Read More
Friday evening and Saturday morning classes are canceled due to Battle at the Ballpark competition at OneOk field. Come support the 3 MP CrossFit teams; competing at 1800, 1900, and 2000 on Friday evening. Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand For Quality ...Read More
The 0845 class is canceled on Friday. Sorry for any inconvenience. Skill: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets For Quality Conditioning: “Grin and Bear it” Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50...Read More
0630 class is cancelled for today.Sorry for any inconvenience. Conditioning: 21 Overhead Squats (95/63) 21 Hand-Release Push-ups 400m Run 15 Overhead Squats 15 Hand-Release Push-ups 300m Run 9 Overhead Squats 9 Hand-Release Push-ups 200m Run For Time (10:00 cap) …Rest 8:00 from end of cap Partner up (co-ed if possible), and perform each of...Read More
Strength: Deadlift 4-4-4-4-4 For Max Load Conditioning: “Got the Runs” 600m Run 60 Slammers (12/8) 400m Run 40 Pull-ups 200m Run 20 Knees-2-Elbows 200m Run 40 Wall-Ball Push-ups 400m Run 60 Hollow Rocks 600m Run For Time Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold...Read More
