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

 Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday @ 1200, kids, and 1730; Saturday @ 0900 and Open Gym Take this opportunity to try the Competitors class.     REST DAY         Competitors Class 1730-1900 Come try it out! Jimmy and Becky will not be WOD’n at this time. Instead they will be around to coach and assist.       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 4 minutes on, 3 minutes off, 3 minutes on, 2 minutes off, 2 minutes on, 1 minute off     Post total sprint distance to commentsRead more

  “Grin and Bear it”   Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50 Wall-Ball Push-ups 25  GHD Sit-ups Run 600m   For Time     Post time to comments Compare to Friday, 05 October 2012Read more