Fittest in OK Team WOD 3: Medley   WOD 1: 21-15-9  Wall-Ball Shots (20/14) @ (10/9′) Burpees   WOD 2: 3 Rounds For Time  11 Deadlifts (245/163) 11 Weighted Squats (45/25) 1/2/3 30m Weighted Shuttle Run (45/25)   WOD 3: 3 Rounds For Time 15 Hang Power Clean (155/103) 15 Toes to Bar   WOD 4: For Time 100 Double Unders + 2 Thrusters (110/73) 75 Double Unders + 4 Thrusters (110/73) 50 Double Unders + 8 Thrusters (110/73) 25 Double Unders + 16 Thrusters (110/73)   This WOD is done as a 4 person team. Each team member picks one WOD. Only one person from each team is working at a time. Person 1 completes WOD 1 then physically tags person 2 to begin their WOD and so on until all WODs are completed.   Post time to comments  Read more

  Clean & Jerk ladder AMRAP in 11 minutes (1,2,3,4,5…)   Bar starts on the ground. Athlete will have three 3-minute rounds a 3 ascending weights. The barbell must start on the ground at the beginning of each set, and must touch the ground on each rep. The athlete will have 60 seconds to change the weight between rounds. The athlete will begin at 1 each round. On the fourth round, do max reps, not ladder.   Score = total reps completed     Post score to comments   Weights: Male Rx: 115-135-165-175 Female Rx: 73-93-113-123 Male Scaled: 75-95-115-125 Female Scaled: 53-63-73-83Read more

  “Put a little love in it”   21-15-9 rep rounds of: Push-ups Kettlebell Swings (1.5/1 pood) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time *Run 400m at the end of each rep round     Post time to comments Compare to 27 JAN 12Read more

  For Score:   10 minute Row (calories) 2 minutes max rep Overhead Squats (65/45) 1 minute max rep Pull-ups 2 minutes max rep Speed Skips     Post score to comments Compare t0 24 JAN 10Read more

  Partner WOD As a team, row 1000m, 14 strokes at a time. While one partner is rowing, the other does 7 Burpees, jumping onto a 45lb weight plate….then “Lucky 7” Complete as many rounds as possible in 21 minutes of: 70 Double Unders 7 Thrusters (115/83) 7 Toes-2-Bar   One partner at a time does a round, the other partner rest. The partner that finished on Burpees, works first.     Post row time, completed rounds and extra reps to commentsRead more