Jacket order getting placed Wednesday morning. Make sure your orders are in. 2017 Functional Fitness Judges course is now open! Click HERE   Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds* Backward roll to Candlestick 10 reps Candlestick to Tuck up Handstand 10 reps   *30...Read More

Don’t forget to sign up for the Handstand 101 for Saturday, 1400-1600, at the Yoga Room in Tulsa. Cost is $25.   Strength & Conditioning: Partner WOD Every minute on the minute perform one round of: 2 Squat Clean* 4 Burpees-Over-Bar   …Upon failure to complete within designated minute; rest one minute, then perform one...Read More

Bring-A-Friend WOD Conditioning: Partner WOD* Complete as many rounds and reps as possible in 15 minutes of: 4 x 200m Sprint 30 Wall-Ball Sit-up Throws (20/14) @ 5m 30 Wall-Ball Volleyball Throws (20/14) @ 8′ 30 Push-ups   For Score   …rest 3 minutes, then… Complete as many rounds and reps as possible in 10...Read More

KO in the OK, “Team Honey Pepper Bacon”.   Skill: Row’d Royalty WOD 17.1 A-C 500m Row Rest 3 minutes   3 rounds A. Fastest 500m Time B. Slowest 500m Time C. Total Rowing Time   Conditioning: Complete as many reps as possible in 10:00 of: 30 Single Unders 10 Handstand Push-ups 20 Wall-Ball Shots...Read More

KO in the OK is going on this weekend at the UMAC located near 71st and Mingo. Come out to support our team “Honey Pepper Bacon”.  If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site,...Read More

Class on Monday is at 0900. All other classes on Monday are cancelled.    Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female) Part 1: 10 Inch-Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/25) 60 Wall-Ball Shots (20/14) @ (10/9′)...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10 Calories Rowed   For Score   Strength: Thruster 1-Rep Max Compare to Tuesday, 17 May 2016   Flexibility: 15 Front Leg Swings/Leg Olympic...Read More

  Skill: Rower Stroke Work  10 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 20 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 10 Hard Pulls…finished   For total meters pulled *Hard Pull = maximal torque on each pull, s/m between 21-25   Conditioning: Complete as many rounds and reps...Read More

We will be running this in heats. If you have not signed up, there will be open spots as we go. First heat starts at 0900. MP will be open at 0830.   2017 Fittest in the OK online qualifier 5.3A/B Strength: 5.3A – 2:00 cap 5 Clean & Jerk Singles   For Heaviest Loads*...Read More

  Skill Work: 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...Read More