Strength WOD: Thruster 1-rep max (25:00 cap)     Conditioning WOD: “Georgia on my mind”   9 Handstand Push-ups 15 Body Blasters 21 Overhead Squats (95/63)   2 rounds for time     Post max load and time to commentsRead More

  “Burping Tacos”   6 Strict Pull-ups 18 Half Tacos 6 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time     Post time to commentsRead More

  “Jump Back & Clean Up”   10 Back Extensions 20 Med Ball Cleans (20/14) 30 Sit-ups 40 Double Unders   4 rounds for time     Post time to commentsRead More

  “Fun Friday”   21-18-15-12-9-6 rep rounds of: Wall-Ball Shots (20/14) @ (10/9′) Knees-2-Elbows Up/Downs Single-arm Kettlebell Swings (35/25)   For Time     Post time to commentsRead More

  Strength WOD: Shoulder Press (20 minute time cap) 1-rep max   Compare to Tuesday, 13 August 2013     Conditioning WOD: “Dead Sprints”   10 Deadlfts (205/135) 10 Box Jumps (37/30″) Jog 125m 300m Hill Sprint x 2 Jog 125m 10 Box Jumps 10 Deadlifts   For Time     Post time to commentsRead More

  Strength WOD: Clean (15 minute cap) Warm-up 10, 8, 6 gradually increasing weight, then 5 reps @ 40% 1 RM 5 reps @ 50% 1 RM 5 reps @ 60% 1 RM      Conditioning WOD:   “Love Hurts”   Complete as many rounds as possible in 10 minutes of: 5 Power Cleans to...Read More

Anarchy in the OK team   Strength WOD: Shoulder Press (15 minute cap) Warm-up 10, 8, 6 gradually increasing weight, then 5 reps @ 40% 1RM 5 reps @ 50% 1RM 5 or more reps @ 60% 1RM     Conditioning WOD: Run 400m 5 rounds of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7...Read More

A few classes are cancelled due to a competition this weekend: Friday @ 1200, kids, and 1730; Saturday @ 0900 and Open Gym     “Jimmy has gone CRAZY” Run 400m 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Rest 5 minutes Row 500m 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time  ...Read More

Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday 1200, kids, and 1730 Saturday 0900 and Open Gym   Strength WOD: Clean (20 minute cap) Warm-up 8, 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1 or more reps...Read More

Burpee mile 2012. This year make plans for 12 Oct.    “Nailed It”   5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds     Post time to comments Compare to Wednesday, 10 October 2012Read More