Conditioning: 100m Row 15 Wall-Ball Shots (20/14) @ (10/9′) 20m Burpee Broad Jumps   4 rounds for time   Strength: Back Squat 1-rep max Compare to Monday, 27 June 2016   Conditioning: 3 Strict Pull-ups 6 Strict Handstand Push-ups 9 GHD Sit-ups   3 rounds for time   Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm...Read More

Conditioning: Partner WOD: Complete as many reps as possible in 9:00 of: Row 200m Max rep Sit-ups   …rest 4:00   Complete as many reps as possible in 9:00 of: 50 Double Unders Max Rep Box Jumps (30/24″)   …rest 4:00   Complete as many reps as possible in 9:00 of: 15 Pull-ups Max Rep...Read More

  Conditioning: Complete as many rounds and reps in 7 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 3 minutes   Complete as many rounds and reps in 5 minutes of: 5 Handstand Push-ups 10 Squats 15/12 Calories Rowed   Strength: Clean & Jerk 1-rep max Compare to Wednesday, 06 July 2016...Read More

Gym is ready for the WOD! 3-2-1 GO!   Strength & Conditioning: 2017 Fittest in the OK online qualifier Event 5.1B&C* Row 1000m/800m 30 Snatches (115/75)   For Time (7:00 minute cap) *Males of all age groups row 1000m. Females of all age groups row 800m. The row time is the score for Event 5.1B....Read More

  Strength: Fittest in the OK Online Qualifier week 1 Event 5.1A 10-rep max Overhead Squat (5:00 cap)   Conditioning: “Two Ladies and a Dude” 2 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 3 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 4 rounds of “Rooster”: 10 Burpees...Read More

  Conditioning 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   4 rounds for time (10:00 cap)   Strength: Front Squats 1-rep max Compare to Wednesday, 15 June 2016   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   8 rounds for time...Read More

Busy “Black Friday” WOD!   Conditioning 1: Partner WOD* Complete as many rounds and reps as possible in 7 minutes of: 3 Pull-ups 6 Burpees 9 Toes-2- Bar 12 Calories Rowed 15 Double Unders   For Score *Alternating exercises throughout each round. Tag between exercises. Each round worth 45 points.   Strength: Pick one lift...Read More

  Conditioning: Complete as many rounds and reps as possible in 40 minutes of: 500m Row 100 Double Unders   For Score     Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post time and experiences to commentsRead More

  Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 8 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups   For Score   …rest 5 minutes, then… Part 2: Complete as many rounds and reps as possible in 6 minutes of: 5...Read More

Grant “Muffin Man” Wilkins Pic on left is November 2014. Pic on right is October 2016. Saturday’s pic inspired some transformation pics. Over the next few weeks-months, I will be searching through pics trying to find some “before and After” style pics. I will try to do one for everyone, but no promises.   Conditioning...Read More