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

  Conditioning: Fittest in the OK online qualifier WOD 1: Complete as many rounds and reps as possible in 6:00 of: 12 Power Snatches (75/55) 6 Lateral Bar-Over-Burpees 6 Pull-ups   For Score   …rest 8:00   4 x Sprint 400m, fast walk/slow jog 200m   For speed work   Mobility: Pick any 3 mobility...Read More

Conditioning: 21 Hang Power Cleans (135/93)* 21 Pull-ups 21 Calories Rowed 15 Hang Power Cleans 15 Pull-ups 21 Calories Rowed 9 Hang Power Cleans 9 Pull-ups 21 Calories Rowed   For Time (10:00 Cap)   …Rest 5 minutes, then…   Strength: Back Squat 9   reps @ 35% 1RM 7   reps @ 50% 5...Read More

There will me no 0845 class Wednesday, Friday, or next Monday. Competitors Class is also canceled this week. Sorry for any inconvenience.   Conditioning: 600m Run 50 Speed Skips 50 Box Jumps (24/20″) 75 Singles 800m Run 75 Sit-ups 50 Weighted Walking Lunges (45/25) 50 Double Unders 600m Run   For Time   Mobility: Couch...Read More

  Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side...Read More

  Strength: Push Press 5 x 5 @ 75%, 80, 82.5, 85, 87.5%   For Quality   Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Muscle-ups 10 meters Handstand Walk 15 Box Overs (24/20″) 20 Sit-ups …then 30 Burpee sell-out   For Time Compare to Saturday, 08 November 2015   Flexibility: 10 Sit-ups...Read More

  Conditioning: Partner WOD Partner  “Diane” 21-15-9 rep rounds of: Partner Deadlifts (445/380/315)* Handstand Push-ups   For Time *(males/co-ed/females) Both partners on the bar at the same time and same side of bar. For co-ed, load 200 on the male’s side and 135 on female’s side. For same gender pairs, load the bar evenly.  ...Read More

  Conditioning: Run 600m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees …then… Run 800m …then… 3 rounds of: 8 Power Cleans (135/93) 8 Ring Push-ups 8 Alternating Kettlebell Snatches (53/35) …then… Run 600m   For Time   Mobility: Twisted Monkey – 1:30/side Reclined Spinal Twist – 1:30/side Shoelace Pose – 1:00/leg Pigeon –...Read More