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 20 Double Unders   For Time Compare to Tuesday, 15 December 2015   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post max load, time, and experiences to commentsRead more

Sometimes it hurts getting “Fitter, Faster, Better”. But, it is worth it!   Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   For Row Time and Score As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working at a time, on both the row and burpees. Equal work required on row only. Total Burpees is Score.   …Rest 8:00   WOD 2: As a team, use one bar (135/93), co-ed can use separate bars, to perform as many reps as possible in 10:00* of: Snatch (5 points) Ground-2-Overhead (3 points) Deadlift (1 point)   *Every minute on the minute, one partner performs as many reps as possible of any of the movements. On the minute, partners change.   For Score Total Score is both WODs added together Compare to Tuesday, 29 March...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 (10:00 cap)   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post times, max load, and experiences to commentsRead 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 and find a 10-rep max: Back Squat, Front Squat, or Overhead Squat   Conditioning 2: Run 800m 30 Clean and Jerks (155/103)   For Time (7:00 Cap)   Mobility/Flexibility: Barbell Shoulder Smash – 1:30/side Barbell Biceps Smash – 1:30/side Couch Stretch – 1:30/leg Anterior Compartment Smash – 1:30/side Olympic Wall Squat – 2:00     Post score, max load, time, and experiences to commentsRead more

Class is at 0900 only on Black Friday. Classes return to normal on Saturday.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)   For Time Compare to Friday, 27 November 2015 *Special instructions: -Only one partner working at a time, except during the run/burpee portions. -Squat C&J -When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m. -WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make...Read more