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

BEAT THE HEAT CFE, 7am:

4 Mile Run
Location Dolese Park, NW 50th & Meridian Ave.  Park in lot closest to the entrance off of NW 50th across from Putnam City HS.
5 min run warm-up followed running drills.
CFE WOD:  On a 2 mile dirt loop course - 1st mi 75%, middle 2 miles 95%, final mi 75%.

CFOKC O-lift, 9am:

High hang Snatch: 55%x3x3
Snatch: 60%x2, 80%x1, 65%x1, 85%x1, 70%x1, 90%x1
C&J: 60%x2, 80%x1, 65%x2, 85%x1, 70%x2, 90%x1
Pressing Snatch balance:  3x4

Box Jump (high):  5 x 6
Clapping push-ups, 5x6
-be as explosive as possible

Post times and loads to comments.

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Great explanation of the double knee bend, or scoop, by Greg Everett of Catalyst Athletics

Strength:

OHS 3-3-3 (80/85/90%)
rep max 3rd set

Newbies find 3RM for the day

WOD:

1 wall ball shot in 1st minute
2 in second minute
3 in 3rd minute
Go until you cannot complete reps for the minute

Daily Challenge:  No momentum sit-ups

Okay, here we go gang... I'm starting the Whole 30, today.  For everyone out there who has been hearing about this 30 day program, I challenge you to start with me (and if you start today you'll be done before Labor Day).

We have had many members at the gym so far see AMAZING results doing this (Laura and David, Kim, Jo, Emily and Adam, Crystal and Pete).  Feel free to ask them anything about their experience, the recipes they used, and how this changed their life.

Final day will be be Saturday, September 4th.  For those of you new to the Paleo concept, check out this great resource page for a few helpful links... Whole 30 Resources

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CFE:

10 x 200m Buildups
800m warm-up and cool down
Metronome & Running Drills
WOD: Run 10 x 200m Buildups (Every 50m pick up tempo as follows 70%, 80%, 90, 100%) with 1:00 min rest.

Strength:

Single Arm Barbell Press, 5-5-5
1 arm DB rows, 3x10

WOD:

Heavy DB Lunge, 12 steps
8 Ring Pull-ups
4 Burpees

Daily Challenge: Med ball sit-up throws with partner

Post times and loads to comments.