Attention MP: Due to the OKC competition this weekend, the Friday night class and Saturday class will be cancelled. Sorry for an inconvenience. Strength: Front Squats 1-rep max Compare to Wednesday, 08 April 2015 Conditioning: “Build your own” Pick two exercises from the list to make your own triplet 12-minute AMRAP: 5 ?...Read More
Bring a Friend WOD Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40 Jump Rope Singles …Rest 5 minutes As partner groups, perform as many rounds as possible in...Read More
Skill: Practice 15 minutes on: “Athletic Skills Sheet“ Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 200m Run 4 Handstand Push-ups 8 Kettlebell Swings (70/45) …Rest 3 minutes Complete as many rounds and reps as possible in 6 minutes of: 200m Row 3 Front...Read More
Conditioning: MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′) For Score Compare to Wednesday, 06 August 2014 *BEAR COMPLEX: Without...Read More
Conditioning: Partner WOD “Share the Load” 20 meter Fat Bar back rack carry (290/190) 300m Run 20 Toes-2-Bar 8 rounds for time …Rest 5 minutes Remain as a partner group, and perform max reps in 1-minute of each: Snatch (135/93) Rest 1-minute Clean (185/123) Rest 1-minute Deadlift (275/183) For score...Read More
A lot of “Fat” cried out during Friday’s WOD. Skill: Rope Climbs 20:00 of quality work Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups For score Alternate exercises through each round....Read More
Reminder that there will be no 0845 class Monday or Wednesday this week. All other classes are normal. Sorry for any inconvenience. Strength: Back Squats 5 reps @ 50% 1RM 3 reps @ 60% 1+ reps @ 70% For max reps at 70% Conditioning: Complete as many rounds as possible...Read More
Happy belated birthday Jana! “Janimal” Complete as many rounds and reps as possible in 8 minutes of: 5 Snatches (125/83) 7 GHD Sit-ups 9 Box Jumps (37/30″) …then Run 800m and rest for a total of 8:00* …now Complete as many rounds and reps as possible in 8 minutes of: 5 Deadlifts (275/185) 7...Read More
Good luck to Grant “Muffin Man” Wilkins as he competes at Free for All Throwdown in OKC. Ape Strong! Strength & Conditioning: “Three in One” WOD 1: (6:00 cap) 9-6-3 rep rounds of: Thrusters (135/95) Box Overs (30/24″) …rest 3 minutes WOD 2: (7:00 AMRAP) 10 Burpee Pull-ups 10 Ring Dips ...Read More
