Conditioning: MPCF Board WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   10 rounds for time Compare to Friday, 06 June 2014   Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post time and experiences to commentsRead More

  Conditioning: “I can’t drive 65” 82 Double Unders 65 Sit-ups 6 Deadlifts (315/213) 5 Squat Cleans (205/133) 82 Single Unders 650 meter Row 8 Hang Cleans (185/123) 2 Squat Snatches (135/93) 82 Double Unders 65 Grasshoppers   For Time   Mobility: Barbell Shoulder Smash – 1:30/side Barbell Biceps Smash – 1:30/arm Banded Spinal Twist...Read More

Congrats to all the athletes that competed at the Fittest in the OK competition this weekend!   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time Compare to Monday, 28...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Saturday, 23 May 2015 *Add one 1 to each exercise each round. Partners alternate exercises.   Mobility: Hip Capsule Stretch – 1:30/side Ball Tack and Floss –...Read More

  Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score WOD courtesy of Fittest in the OK...Read More

  Strength: Deadlift 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max reps @ 85%   Conditioning: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) 1000m Row  ...Read More

  Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds*   *30 seconds of Seated Shoulder Flexion between sets   Conditioning: Part 1: Perform 5 rounds for time of (6 minute cap): 30 Double Unders 15 Shoulder-2-Overhead (95/63)   …Rest 1 minute   Part 2: Perform 2-4-6-8-10-12...Read More

  Conditioning: Partner WOD “Watching Lifetime while getting a root canal” Part 1: 20 Front Rack Lunges (95/65) 20 Kettlebell Swings (53/35) 4 rounds   Part 2: 100 Wall-Ball Shots (20/14) @ (10/9′)   Part 3: 15 Hang Snatches (95/65) 15 Box Jumps (24/20″) 4 rounds   Part 4: 100 Wall-Ball Sit-ups (20/14)   Part...Read More

  Strength: Hang Clean to 5 Front Squats 1-rep max   Conditioning: 15-12-9 rep rounds for time of: Deadlifts (225/153) Handstand Push-ups   …Rest 5 minutes   15-12-9 rep rounds for time of: Clean & Jerk (95/63) Pull-ups   …Rest 3 minutes   Row 500m (All out effort) For Time   Mobility: Couch Stretch –...Read More

  Strength: High Hang Squat Snatch 2-rep max   Conditioning: 5 Wall Climbs 10 Kettlebell Sumo Deadlift High-Pulls (70/45) 20 meters Bear Crawl or Gorilla Run 30 Calories Rowed   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash – 2:00     Post...Read More