Conditioning: KO in the OK 2024 WOD 1: “Cork Screw Punch” 6-Person Team WOD* 150 Wall-ball shots (20/14)@(10’) 75 Burpees to pull-up bar 150 Pull-ups 75 Shoulder-to-overhead (115/83) Max calories rowed   For TWO scores (Total time for chipper AND max calories on rower) (18:00 cap) *Athletes may switch out on chipper/rower whenever they chose....Read More

  Conditioning: 500m Row 10 Handstand push-ups 10 Bar-facing burpees 10 Overhead squats (115/78)   5 rounds for time or score* (30:00 cap) *if cap it hit, athlete’s score is total of reps completed, row is worth 1 pt per 25m     Post results and experiences to commentsRead More

New Year’s week: 0900 class ONLY on Wednesday. The schedule will return to normal on Thursday.   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add-and-repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16)...Read More

New Year’s week: Normal hours on Monday, night class canceled on Tuesday, 0900 class ONLY on Wednesday, returning to regular schedule on Thursday.   Conditioning: Partner WOD “’Twas December 2024” 8-minutes of max calories row/bike/ski*   …then… Complete as many reps as possible in 3-minutes* of: Max rep single unders   …then… 8-minutes of max...Read More

New Year’s week: Normal hours on Monday, night class canceled on Tuesday, 0900 class ONLY on Wednesday, returning to regular schedule on Thursday.   Conditioning: Partner WOD Complete as many reps as possible in 3-minutes of: 6 Bar muscle-ups 12 Alternating DB box step-ups (2×50/35) @ (24/20″) Max rep squat cleans in remaining time (185/123)...Read More

Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 1200m Row...Read More

Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Conditioning: Partner WOD* Part 1: 100 Double unders 10 Wall-walks 20 Handstand push-ups 30 Toes to bar   For time *Each partner must perform half of the reps before switching out with partner, for each exercise. I.E. A does 50...Read More

  Conditioning: 4 Rope climbs (13′) 10 Single-arm dumbbell overhead squat (50/35) (5 each arm) 20 Box jump over (30/24″) 200 Double unders 30 KB Swings (72/53) 40 GHD Sit-ups 50 Wall ball shots (25/16)@(10/9′)   For time     Post results and experiences to commentsRead More

Strength: Shoulder Press Build to a heavy 4-rep max and then use that weight… Max reps push press Rest 2:00   3 Sets for max reps   Conditioning: 1:00 Calories biked 1:00 D-ball cleans (100/70) 1:00 Calories rowed 1:00 Sandbag Zercher squats (70/50) 1:00 Calories skied 1:00 Strict pull-ups 1:00 Rest   2 rounds for...Read More

Congratulations Coach Mark! The 2024 Ping Pong Champ! Conditioning: Partner WOD 10 Dumbbell bench press (2 x 50/35) 10 Toes to bar   10 Rounds for time, partners alternate rounds   …Rest 5:00 and then…   3ooom Bike 30 Squat cleans (155/103) 30 Handstand push-ups   For time, equal work, split reps as desired (30:00...Read More