General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Alternating lunges 8 Shoulder press w/ T then… Bike 600m 10m Quad pulls 10m Frankenstein walk 10 PVC Windmills 10 PVC Passovers   Endurance: 1-mile run 4800m bike* 1-mile run   For time     Post results...Read More

Conditioning: Complete as many rounds as possible in 25-minutes of: 40 Double unders 5 Squat snatch (125/83) 400m Row   For score     Post results and experiences to commentsRead More

Tuesday 0515 class are canceled for this week. Class will be back to normal next week. Sorry for any inconvenience. General Warm-up: 2 rounds: Row 250m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Ring rows 8 Shoulder press w/ T then… 10m Walking lunges 10m Quad pulls 10 Burpees Row...Read More

Strength: Deadlift Set 1: 6-4-2 (increasing load) Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)   For score* *Score is total weight lifted   Conditioning: 10 Deadlifts* 15/12 cal bike Rest 1:30   5 Rounds for time   *increase weight each round according to the following percentages: Round 1: 35% of...Read More

General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Hand release push-ups 8 Sit-ups 8 Pause squats (3 seconds) 8 Ring rows 8 Shoulder press w/ T then… 2 rounds: Bike 1:00 10m Frankenstein walk 10m Quad pulls 10 Jumping jacks Endurance: As many calories as possible on assault bike in 20 minutes* *Please post/record...Read More

Conditioning: E2MOM for 10 Minutes: Row 12/9 cals 9 Sumo deadlift high pull (75/53) 7 Front squats (75/53) 5 Kettlebell swings (72/53)   Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Clean Start at 25-30% 1RM clean   Post results and experiences to commentsRead More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/10 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Endurance: 10 cal bike 10 cal ski erg 10 cal row 200m run 20...Read More

Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome. Enjoy your Freedom! Happy Independence Day!   Conditioning: Partner WOD Buy In: 200m sandbag drag* (70/50) (each partner performs drag) *100m done with...Read More

Endurance: Row 250m Rest 1:00 Run 200m Rest 1:00 Row 500m Rest 2:00 Run 400m Rest 2:00 Row 750m Rest 3:00 Run 800m Rest 3:00 Row 750m Rest 2:00 Run 400m Rest 2:00 Row 500m Rest 1:00 Run 200m Rest 1:00 Row 250m   For total sprint time (Total time – 18:00 of rest =...Read More

  Conditioning: Partner WOD: Buy in: 100 cal bike for time (8 min cap, if finished before 8 min, rest)   At 8 min mark begin 20 min AMRAP of: 400m run 20 Overhead squats (95/63) 20 Box jumps (20”) 20 Handstand push-ups For score   Then… Cash Out: 100 bar over burpees for time...Read More