Strength WOD: Front Squat 1-rep max (25:00 time cap)     Conditioning WOD: Partner up, and perform as many rounds and reps as possible in 12:00 of: Run 200m Max Burpee Box Overs (24/20″) Rest 1 minute, and switch       Post max weight, and rounds/reps to commentsRead More

  “Tootels” 300m Run 15 Toes-2-Bar 15 Power Snatch (95/63)   4 rounds for time     Post time to commentsRead More

  Strength WOD: Deadlift (25 minute time cap) 1-rep max   Compare to Wednesday, 21 August 2013     Conditioning WOD: “The Real One” Complete as many rounds as possible in 15 minutes of: 1 Muscle-up 6 Squats 7 T-push-ups 2 Thrusters (135/95)   For Score     Post completed rounds and extra reps to...Read 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

  “A Slice of Awesomeness”   Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Slammers (12/8) Down/Up Planks Back Squats (155/103) Kettlebell Swings (53/35)   Rest 2 minutes between rounds   3 rounds for score     Post score 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

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

      Strength WOD: Shoulder Press (20 minute cap) Warm-up 10, 8, 5, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3 reps @ 85% 1RM     Conditioning WOD: “Goblet Cleaning” 5 Clean and Jerk (155/103) 10 Goblet Squats (53/35)* 15 Knees-2-Elbows   3 rounds for time...Read More

Labor Day plans, Monday 02 September, meet at 71st and Riverside at 0900 for relays and Hooverball.   Strength WOD: Perform the following for quality (20 minute cap): Deadlift  Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM 5 @ 70% 1RM 5 @ 80% 1RM     Conditioning WOD: 15 Straight-leg...Read More