There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience. Strength: Deadlift 5-5-5-5 @ 85% For Quality Conditioning: “I’m your Huckleberry” 10 Strict/Dead Hanging Pull-ups 20 Shoulder Press (65/45) 300m Row 4 rounds for time Compare to Tuesday, 05 November 2013 Mobility: Quad Smash...Read More
Remembering all those who have served or are currently serving. Thank you for all you have given in defense of our freedoms. Happy Veteran’s Day! Strength: Shoulder Press 1-rep max Compare to Tuesday, 04 August 2015 Conditioning: “No Pain, No Gain” 4 Power Clean (155/103) 8 GHD Sit-ups 12 Burpee Box Overs (24/20″)...Read More
Conditioning: Partner WOD Partner “Diane” 21-15-9 rep rounds of: Partner Deadlifts (445/380/315)* Handstand Push-ups For Time *(males/co-ed/females) Both partners on the bar at the same time and same side of bar. For co-ed, load 200 on the male’s side and 135 on female’s side. For same gender pairs, load the bar evenly. ...Read More
Strength: Front Squats 5 x 5 @ 75%, 80, 82.5, 85, 87.5% …then 2 x 3 Pause Squats @ 82.5% For Quality Conditioning: Exactly 3:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups 2 rounds for time ...Read More
Conditioning: KO in the OK Online Qualifier Scaled WOD 1: Complete as many rounds and reps as possible in 10-minutes of: 15 Pull-ups 15 Thrusters (95/65) 90 Single Unders For Score Strength: Hang Power Clean 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For...Read More
Strength: Deadlift 5 reps @ 70% 1RM 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat For score* (10:00 cap) *Add 1 Power Clean and 1 Front Squat...Read More
