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, performs round 2, moves the bar forward and adds weight, and then completes round 3. In each round, the handstand push-ups can be split as needed, but each athlete must complete 5 snatches before the next athlete can complete 5 snatches. †Levels: Intermediate/70+ Advanced: Rep counts are the same as advanced on all three rounds, modify HSPU as needed, Rd1 (80/53), Rd2 (95/63), Rd3 (115/83) Beginner/70+ Scaled: Rep counts are the same as advanced on all three rounds, modify HSPU as needed, Rd1 (65/43), Rd2 (80/53), Rd3 (95/63)   …Rest 10 minutes, then…   KO...Read more

Classes today are: 0900 and 1200 only. Regular schedule resumes tomorrow, Saturday. “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add-and-repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 30 Double-unders 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (11/10’) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols 9 Burpees-Over-Bar 10 Back or Front Squats (205/133)*   …then, Sell-out: 500m Row   For Time Compare to Wednesday, 01 January 2025 *Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on…. No racks for back/front squats. You must add weight to the snatch bar, clean it, and complete it. †Levels: Intermediate/70+ Advanced: (135/93) squat snatch, (72/53) kettlebell, (20/14) wall ball, chin-over-bar pull-ups, (165/108) back squat Beginner/70+ Scaled: (105/68) power snatch, 1:1 single unders, (62/45) kettlebell, (16/10) wall ball to (10/9′), banded chin over bar pull-ups or ring rows, (135/93) back...Read more

The gym is closed today. Classes on January 2 are: 0900 and 1200 only.Read more

  Only 0530, 0845, and 1200 classes today. No evening class. The gym is closed tomorrow for New Year’s Day. Classes on January 2 are: 0900 and 1200 only.   Conditioning: Partner WOD* “’ Twas December 2025” 6 minutes of max calories row/bike/ski*   …then… Complete as many reps as possible in 3 minutes* of: Max rep sit-ups   …then… 6 minutes of max calories row/bike/ski*   …then… Complete as many reps as possible in 3 minutes* of: Max rep burpees-over-line   …then… 6 minutes of max calories row/bike/ski*   …then… Complete as many reps as possible in 3 minutes* of: Max rep kettlebell swings (53/35)   …then… 6 minutes of max calories row/bike/ski*   …rest 3:00, then… Complete the remaining reps* with: Single-unders   For time* *Time is when the total of the calories and reps equals 1225. Only one teammate is working at a time. Athletes can choose...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. Strength: Bench Press Take 8 minutes to warm up to 75-80% of 1-rm, and then… On a 2:00 clock: 5 @ 75-80%   5 Sets for quality   Deadlift On a 2:00 clock: 5 @ 30% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 80% 5 @ 80%   For quality     Post results and experiences in the commentsRead more