Class is at 0900 only. Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215) For Time Compare...Read More
Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Strength: Make-up a Lift 1-rep max For max load …Or… Pick any lift and perform: 5-5-5-5 @ 85% For Quality Conditioning: “Thank Goodness!” 1000m Row or 800m Run* …then 2...Read More
Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Strength: Hang Power Clean 1-rep max Compare to Friday, 07 August 2015 Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2...Read More
Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps* For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 25 August 2015 Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal...Read More
Conditioning: Fittest in OK Online Qualifier WOD 3 Complete as many reps as possible in 14-minutes of: 20 Calories Rowed 10 Clean-2-Overhead* 10 Box Overs (24/20″) 10 Front Squats For score (50 pts per rd), and time of last completed full round *Weight for each round, for both lifts: Rx Male: 95-135-185-205-225 Rx...Read More
Strength WOD: Back Squat 1-rep max Compare to Wednesday, 12 August 2015 Speed WOD: With a continuous running clock, perform the following every minute on the minute. Add 1 rep of each every minute until unable to complete within the minute. Deadlifts Hang Cleans Shoulder to Overhead For Score Compare to Saturday,...Read More
Strength & Conditioning: Fittest in the OK WOD 2 (This WOD will be a 2 parts, with a continuous running clock) Part 1: Complete the following complex for max load in 5 minutes: 1 Clean + 1 Thruster + 1 Jerk* …then… Part 2: 4:00 AMRAP Squat Clean Thrusters (115/75)* For...Read More
There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience. Strength: Deadlift 5-5-5-5 @ 85% For Quality Conditioning: “I’m your Huckleberry” 10 Strict/Dead Hanging Pull-ups 20 Shoulder Press (65/45) 300m Row 4 rounds for time Compare to Tuesday, 05 November 2013 Mobility: Quad Smash...Read More
Remembering all those who have served or are currently serving. Thank you for all you have given in defense of our freedoms. Happy Veteran’s Day! Strength: Shoulder Press 1-rep max Compare to Tuesday, 04 August 2015 Conditioning: “No Pain, No Gain” 4 Power Clean (155/103) 8 GHD Sit-ups 12 Burpee Box Overs (24/20″)...Read More
