Strength: Make-up a Lift 1-rep max For max load …Or… Clean 3-3-3 @ 85% For quality in the receiving position   Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (20/14) @ (12/11′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible...Read More

2016 KO in the OK Team Gym closed Monday, Jan. 1, for New Years! Tuesday classes, Jan. 2, will ONLY be at 0900 and 1200.   Conditioning: 6-person team WOD* Assault on Synchronized Fran M1/F1 18 Cal. Biked 18 Sync Thrusters (75/55) 18 Sync Pull-ups 12 Cal. Biked 12 Sync Thrusters (75/55) 12 Sync Pull-ups...Read More

Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200.   Conditioning: Complete as many rounds and reps in 4 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps in 4 minutes of: 5 Strict Handstand Push-ups 10 Squats 15/10...Read More

  Conditioning 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   3 rounds for time (8:00 cap)   Strength: Front Squats 1-rep max Compare to Friday, 02 June 2017   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   6 rounds for time...Read More

  Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 20/15 Calories Biked 15 Ring Dips 10 Dumbbell Turkish Get-ups (50/35) (5 each side)   For Score   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post score and experiences to...Read More

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/65) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m   For quality   Conditioning: Complete as many rounds as...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots...Read More

Coach Jimmy recharging his batteries at his Level 2 re-cert!   Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total...Read More

Conditioning: 21-15-9 rep rounds of: Push Jerk (135/93) Chest-to-Bar Pull-ups   For Time   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side T-spine smash – 2:00     Post time and experiences to commentsRead More