CFE, 6am:

Step Down Repeats
800m warm-up and cool down
Running Tech Drills
WOD: 4 x 100m Strides 1 x 800m (3min rest) 2 x 400m (2 min rest) 4 x 200m (1 min rest)

Strength:

WOD:

4 rounds for time of...

Run 330 meters (2 laps)
10 Dead lift (50% of 1RM)
15 Kipping pull-ups

*scale to ring rows as wanted or needed

Daily Challenge:  GHD Sit-ups, 3 x 15

Post loads and time to comments.

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"Let's party..."

Strength:

OHS 5-3-1 (85/90/95%)
rep max 3rd set

Newbies go as heavy as you can manage without failing

WOD:

Daily Challenge:  Kipping pull-ups

Post loads and time to comments.

CFE, 11pm:

Midnight Streak!!! Type: Sports - Sporting Event Where: City Arts Center When: Saturday, August 14 from 10:30 pm to 1:00 am

Wear your black CFOKC "Rings" t-shirt if you are coming to run.  The fun-run starts at 10:30pm and the 5k starts at 11:00pm.  See you there!

CFOKC )-Lift WOD, 9am:

Snatch balance:  3x3x50%
Hang Snatch: heavy single
Hang Clean:  heavy single

Jerk:  heavy single

1 1/4 Back Squat:  3x4

3 rounds of...
10 Toes to bar
12 Half moons

Post times and loads to comments.

Strength:

Power Snatch (85/90/95%)
rep max 3rd set

Newbies go as heavy as you can manage without failing

WOD:

4 rounds for time of...

Run 400
20 pushups
20 ring rows

*scale up to elevated ring rows as wanted or needed

Daily Challenge:  Wall Walks, 3 sets of 2

Post loads and time to comments.

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Our latest installment from Ed Nguyen Films..."Nasty Girls"

CFE:

400m Repeats
800m warm-up and cool down
Metronome & Running Drills
WOD: 4 x 100m strides (not timed); 6 x 400m, Rest 2 min between intervals.  Goals is to keep repeats with in 3 sec's of each other.

Strength:

Pull-ups  2-4-4-2 or 1-2-2-1

Regular, Wide, Close

WOD:

30sec ON/30 sec OFF.....4min each

Overhead Squat  *Competitors (135/95)
Box Jump  *Competitors use vest
KB Swing  *Competitors go overhead
Burpees  *Competitors use vest

Daily Challenge:  Hollow rock, 60 seconds x 2

Post reps completed to comments.

Midnight Streak!!! Type: Sports - Sporting Event Where: City Arts Center When: Saturday, August 14 from 10:30 pm to 1:00 am

Wear your black CFOKC "Rings" t-shirt if you are coming to run.  The fun-run starts at 10:30pm and the 5k starts at 11:00pm.  See you there!

Vintage

NO YOGA TONIGHT @ 7:30pm, we will pick back up next Wednesday night...

Strength:

Jerk 3-3-3 (80/85/90%)
Rep max 3rd set

Newbies find 3RM for the day

WOD:

Daily Challenge:  Overhead barbell walks

Post loads for jerk and time for couplet to comments.

Caption Contest:  Winner gets a T-shirt (post captions in the comments section)

CFE:

Tabata Row x 3
1000m row warm-up and cool down
Running Tech Drills
WOD: Tabata Row for Meters x 3 with 5 min (full recovery between sets).  4 Min of 20 on (work) and 10 sec off (rest).  Post total distance covered in meters.

Strength:

Push-ups, 2-4-4-2 (regular, close, wide)

Rest 15 seconds between sets and 30 seconds between variations

WOD:

In 15 minutes, complete the following...

Row 2k, then

AMRAP of: 5 strict chin-ups / 10 sit-ups in the time remaining

Daily Challenge:  L-sits, 3 x 75% of max hold

Big ups to Scott, who has been training his a$$ off lately (literally and figuratively).  His consistency and hard work are noticed by all -as well as his ability to sweat.  Keep it up Scott!

Strength:

Good Morning 3-3-3 (80/85/90%)
Rep max 3rd set

Newbies find 3RM for the day

WOD:

DB/KB (full) Clean&Jerk (Totaling 50% 1RM)
Knees 2 Elbows
Run 200m

Daily Challenge:  Skin-the-cat, rings or bar