Strength:

Jerk 5-3-1 (85/90/95%)

Newbies find heavy single for the day

WOD:

21-15-9 reps of...

DB Push Press (DB total 40% of 1RM)
Deadlift (40% of 1RM)

*Competitors and any who can, do "Diane"

Daily Challenge:  Partner Glute-ham raise, 3 x 10

Post loads and time to comments.

CFE, 6am:

Short & Sweet
800m warm-up and cool down
Metronome & Running Drills
WOD: 20 x 100m (at 90%) with 50m jog recovery.

Strength:

WOD:

Each minute, on the minute, for 20 minutes...

1 Turkish Get Up each arm, go heavy and challenge yourself.

Daily Challenge:  Double KB front squats, 3 x 10

Post loads and time to comments.

Strength:

Lateral band walks, 2 trips across floor

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

Newbies find 2RM for the day

WOD:

"The Chief"

As many rounds as possible in 3 minutes...

3 Power clean

6 Push-ups

9 Air squats

Complete a total of 5 rounds, resting 1 minute between each round.

Daily Challenge:  Calf raise, 3 sets of 10 each leg

Post loads and time to comments.

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