Endurance: Every 12 minutes complete: 50/40 Calories rowed 25 Burpee box jump overs (24/20″) 600m run OR 750m Ski OR 1800m bike 3 Sets for time, each set †Levels: Intermediate/70+ Advanced: 40/32 Cal row, 20 burpee box jump overs (20/16″), 500m run OR 650m ski OR 1500m bike Beginner/70+ Scaled: 32/24 Cal row, 16...Read More
Conditioning†: Partner WOD 10 rounds of (alternate exercises): 1 Squat clean (205/133) 50-ft Handstand walk 10 Calories biked …Rest 3:00, then… 6 rounds of (equal work each movement): 50 Double unders 10 Bar-facing burpees For time †Levels: Intermediate/70+ Advanced: (165/108), 25-ft HS walk or 3 Wall-walks, 8 cal bike, 30 Double...Read More
Conditioning†: KO in the OK 2026 WOD 5 “Throwing Haymakers” 3-person team WOD version* Round 1: 30 Handstand push-ups 15 Snatches (95/63) Round 2: 30 Handstand push-ups 15 Snatches (115/83) Round 3: 30 Handstand push-ups 15 Snatches (135/93) For time (14:00 cap) *The team completes round 1, moves the bar forward and adds weight,...Read More
Classes next week are regular through Wednesday’s noon class, then no night class. The gym is closed on Thursday, January 1. Friday classes will be 0900 and 1200 only. Conditioning: KO in the OK 2026 “Built Not Born” WOD 6-person team WOD* As many rounds and reps as possible in 14-minutes of: Station 1,...Read More
Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register. Conditioning: WOD 1: 30-20-10 Rep rounds of: Front squats (95/63) Burpees over bar For time (8:00 cap) †Levels: Intermediate/70+ Advanced: 24-16-8 rep rounds, (80/53) Beginner/70+ Scaled: 21-14-7 rep rounds, (65/43) …Rest 10:00, then… WOD 2: Complete...Read More
Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register. Conditioning: 9-15-21 Rep rounds of: Overhead squats (95/63) Burpees-over-bar* For time (10:00 cap) *Two foot takeoff †Levels: Intermediate/70+ Advanced: 6-12-18 rep rounds, (80/53) overhead squats Beginner/70+ Scaled: 5-10-15 rep rounds, (65/43) overhead squats Strength: On a 2:00...Read More
Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Conditioning: KO in the OK 2026 WOD 1 “Never Back Down” Partner WOD (ideally M/F pairs) 30 Double dumbbell hang cleans (15/15 each) (2 x 50/35) (Partner holds front rack) 30 Toes to bar (equal work NOT required) 30...Read More
Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Conditioning†: As many rounds and reps as possible in 7 minutes of: 400m Row 40 Double-unders For score …Rest 3:00 and then… As many rounds and reps as possible in 7 minutes of: 800m Bike 8...Read More
Join us for the Christmas party! December 6th at 1800 (6 pm). Please RSVP at the gym. Endurance†: In 3 minutes complete: 30/24 Calories skied Max plate push-ups* in the remaining time …Rest 90 seconds and then… In 3 minutes complete: 30/24 Calories rowed Max ab-mat butterfly sit-ups in remaining time …Rest...Read More
