Strength WOD: Clean (15 minute cap) Warm-up 10, 8, 6 gradually increasing weight, then 5 reps @ 40% 1 RM 5 reps @ 50% 1 RM 5 reps @ 60% 1 RM      Conditioning WOD:   “Love Hurts”   Complete as many rounds as possible in 10 minutes of: 5 Power Cleans to Overhead (115/73) 10 Pistols, alternating 50 Speed Skips   …Then   Complete, as a 3-4 person team, row for max calories in 10 minutes Switch team member every 25 calories   …Now   Complete as many rounds as possible in 10 minutes of: 5 Muscle-ups, Bar or Rings 10 Grasshoppers 15 Slammers (12/8)     Post weights used, total number of rounds and extra reps for each AMRAP and calories from team row to comments Compare to Saturday, 16 February 2013Read more

  Running with “Elbows Overhead” 21-15-9 rep rounds of: Knees-2-Elbows Overhead Squats (95/63) Run 400m at end of each round   For Time     Post time to comments Compare to Monday, 18 March 2013Read more

Anarchy in the OK team   Strength WOD: Shoulder Press (15 minute cap) Warm-up 10, 8, 6 gradually increasing weight, then 5 reps @ 40% 1RM 5 reps @ 50% 1RM 5 or more reps @ 60% 1RM     Conditioning WOD: Run 400m 5 rounds of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions …then Row 500m 3 rounds of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions …then Run 400m 1 round of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions   For Time     Post time to comments Compare to Wednesday, 19 September 2012Read more

No Saturday class due to Anarchy in the OK competition.   Run or Row 5K   For Time     Post time to commentsRead more

A few classes are cancelled due to a competition this weekend: Friday @ 1200, kids, and 1730; Saturday @ 0900 and Open Gym     “Jimmy has gone CRAZY” Run 400m 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Rest 5 minutes Row 500m 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time     Post separate and combined times to comments Compare to Wednesday, 29 February 2012Read more