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

  Running with “Elbows Overhead” 21-15-9 rep rounds of: Knees-2-Elbows Overhead Squats (95/63) Run 400m at end of each round   For Time     Post time to comments Compare to Monday, 18 March 2013Read 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

No Saturday class due to Anarchy in the OK competition.   Run or Row 5K   For Time     Post time to commentsRead More

A few classes are cancelled due to a competition this weekend: Friday @ 1200, kids, and 1730; Saturday @ 0900 and Open Gym     “Jimmy has gone CRAZY” Run 400m 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Rest 5 minutes Row 500m 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time  ...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 Take this opportunity to try the Competitors class.     REST DAY         Competitors Class 1730-1900 Come try it out! Jimmy and Becky will not be WOD’n at...Read More

  “Grin and Bear it”   Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50 Wall-Ball Push-ups 25  GHD Sit-ups Run 600m   For Time     Post time to comments Compare to Friday, 05 October 2012Read 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 Take this opportunity to try the Competitors class on Thursday night.     “Double Shot”   15 Handstand Push-ups 30 Wall-Ball Shots (20/14) @ (10/9′) 45 Double Unders   3 rounds...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 8, 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1 reps @ 90% 1RM     Conditioning WOD: “Yes” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Pull-ups Overhead Squats (95/65)   For Time     Post time to commentsRead More