Conditioning: “I can’t drive 65” 82 Double Unders 65 Sit-ups 6 Deadlifts (315/213) 5 Squat Cleans (205/133) 82 Single Unders 650 meter Row 8 Hang Cleans (185/123) 2 Squat Snatches (135/93) 82 Double Unders 65 Grasshoppers   For Time   Mobility: Barbell Shoulder Smash – 1:30/side Barbell Biceps Smash – 1:30/arm Banded Spinal Twist – 1:30/side     Post time and experiences to commentsRead more

  Strength: Back Squats 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps @ 80%   Conditioning: “Insatiable” Complete as many rounds as possible in 8:00 of: 6 Shoulder-2-Overhead (95/63) 9 Bar-over-Burpees 12 V-ups   For Score   …Rest 5 minutes   4-person team, equal work perform: 3000m Row   For Time   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization – 2:00/side Banded Olympic Wall Squat – 2:00     Post load and reps, score, time, and experiences to commentsRead more

Congrats to all the athletes that competed at the Fittest in the OK competition this weekend!   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time Compare to Monday, 28 January 2013 *Run 400m at the end of each rep round   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post time and experiences to commentsRead more

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Saturday, 23 May 2015 *Add one 1 to each exercise each round. Partners alternate exercises.   Mobility: Hip Capsule Stretch – 1:30/side Ball Tack and Floss – 1:30/side Lateral Opener – 1:30/side     Post time and experiences to commentsRead more

  Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score WOD courtesy of Fittest in the OK IV   …Rest 8 minutes   Complete as many reps as possible in 10:00 of: 20 Single Unders 10 Handstand Push-ups 20 Wall-Ball Shots (20/14) @ 9′ 10 GHD Sit-ups 20 Double Unders 10 Paralette Pass-throughs   For score   Flexibility: Couch Stretch – 1:30/side Overhead Distraction – 1:30/side Olympic Wall Squat – 2:00     Post scores and experiences to commentsRead more