79-year old “Geno” deadlifting a new personal record (PR)!!   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m   For Time* Compare...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10 Calories Rowed   For Score   Strength: Thruster 1-Rep Max Compare to Tuesday, 17 May 2016   Flexibility: 15 Front Leg Swings/Leg Olympic...Read More

  Conditioning: 25 Speed Skips 20 Sit-up Slammers (12/8) @ 2m 15 Calories Rowed 10 Front Squats (95/63) 5 Strict Handstand Push-ups   4 rounds for time   Strength: Clean 1-Rep Max Compare to Wednesday, 29 June 2016   Mobility: Quad Smash – 2:00/leg Anterior Compartment Smash – 2:00/side Spine Smash – 2:00    ...Read More

We will be running this in heats. If you have not signed up, there will be open spots as we go. First heat starts at 0900. MP will be open at 0830.   2017 Fittest in the OK online qualifier 5.3A/B Strength: 5.3A – 2:00 cap 5 Clean & Jerk Singles   For Heaviest Loads*...Read More

Conditioning: 200m Run 10 GHD Sit-ups 8 Power Snatches (95/63) 6 Strict Pull-ups   4 rounds for time   Strength: Overhead Squat 1-rep max Compare to Wednesday, 22 June 2016   Mobility: Super Friend Shoulder Smash – 1:00/side Super Friend Pike Stretch – 1:30 Overhead Distraction w/ External Bias – 1:30/side Butterfly Stretch – 1:30  ...Read More

Strength & Conditioning: 15 Squat Snatches (135/93) …rest 3:00, then… 20 Calories Rowed 25 Sit-up Slammers (12/8) 20 Handstand Push-ups 15 Strict Pull-ups 20 Alternating Pistols 25 V-ups 20 Calories Rowed …rest 3:00, then… 15 Clean & Jerks (175/113)   For Time   Mobility: Couch Stretch – 1:30/side Sink Mobilization – 2:00 Hip Capsule –...Read More

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…    Partner AMRAP 2: 08:00-15:00: Accumulate as many calories rowed as possible in 7 minutes     …rest 15:00-17:00, then…   Partner AMRAP 3: 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12...Read More

Be sure to sign up today for Saturday heat times. We will be performing the Events 5.1 B&C for 2017 Fittest in the OK online qualifier.   Conditioning: “I Won’t Give Up” 45 Sit-ups 200m Sprint 35 Box Jumps (24/20″) 200m Sprint 25 Pull-ups 200m Sprint 35 Grasshoppers 200m Sprint 45 Double Unders 200m Sprint...Read More

  Strength: Fittest in the OK Online Qualifier week 1 Event 5.1A 10-rep max Overhead Squat (5:00 cap)   Conditioning: “Two Ladies and a Dude” 2 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 3 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 4 rounds of “Rooster”: 10 Burpees...Read More

  Conditioning 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   4 rounds for time (10:00 cap)   Strength: Front Squats 1-rep max Compare to Wednesday, 15 June 2016   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   8 rounds for time...Read More