Reminder: There is no class Saturday due to Coach Becky and Coach Jimmy competing at “Battle Over Red Lands”! The Functional Fitness competition is from 0900-1800. Becky performs WOD 1 at 1045, and Jimmy is at 1115. It is being held at 2700 N. Hemlock Circle Broken Arrow, OK 74012. Come join the fun!    Complete as many rounds as possible in 20 minutes of: Row 300m 10 Push-ups 10 Rowers 10 Squats     Post number of completed rounds and extra reps to commentsRead more

50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD “Giddy up”   First… 200 meter Shuttle Sprints x 6   Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups   Then… 200 meter Rowing Sprints x 6   Followed by… 4 rounds (alternating partners each round, 2 rounds each): 12 Pull-ups 12 Overhead Squats (115/75)   Lastly… 120 meter Human Wheel Barrel   For Time     Post time to comments Compare to 07 JUL 12   Notes: This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout the other exercises, each partner must...Read more

Rest Day       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   8-12 rounds of: 60 seconds work, 90 seconds rest   Post total distance covered to commentsRead more

“7th Heaven” Complete as many rounds as possible in 28 minutes of: 21 Box Jumps (30/24″) 14 Wall-Ball Overhead Lunges (20/14) 7 Muscle-ups 1 Clean (185/125)     Post total number of rounds and extra reps to commentsRead more

“Rooster” 10 Burpees 20 Double Unders   10 rounds for time     Post time to comments Compare to 31 JUL 12       CFE WOD: Choose a sport: Run:  800m, rest 4 min; 600m, rest 3 min; 400m, rest 2 min; 200m Row: 1000m, rest 4 min; 750m, rest 3 min; 500m, rest 2 min; 250m Bike: 1.75 miles, rest 4 min; 1.25 miles, rest 3 min; 1200m, rest 2 min; 600m Swim: 200m, rest 4 min; 150m, rest 3 min; 100m, rest 2 min; 50m   Post sport and total sprint time to commentsRead more