Strength:  Deload Week

Power Snatch 5-5-5 (60/65/70%)

Newbies do 5-5-5 at medium-light weight

WOD:

3 rounds, 60 sec on/60 sec off...70% effort

Row (calories)
Wall ball shot, 10 ft (20/12)
Sumo deadlift high pull (75/55)
Box jump (20")
Push press (75/55)

*Scale weights up or down as wanted or needed

Post loads and reps to comments.

Karaoke Birthday Bash for Mai and Ed!!  Come help us serenade the duo Saturday, August 28th, 8:00pm at Nancy's 57th Street Lighthouse,

5708 North May Ave, Oklahoma City, 843-7878.  Place is subject to change but not the date.  Will keep you posted.

CFE, 7am:

Due to heat 0700 start.  Location:  Chesapeake Boat House, Regatta Park, 725 S. Lincoln Blvd on the Oklahoma River.
800 m warm-up/cool-down; Running tech drills
WOD: 3 - 5 Mi Tempo Run at 80 - 85% Effort.  Run 1:00 to 1:30 per mile pace slower than PR (5K Race Pace)

CFOKC O-Lift, 9am:

Snatch High Pulls, 3 x 3 x 60%
Snatch:  70%x2x1, 80%x1x3, 85%x1x5, 90%x1x2
C&J:  70%x2x1, 80%x1x3, 85%x1x5, 90%x1x2

4 rounds, 12 reps each
Weighted back extensions
Overhead sit-ups
KB swing

Post loads and time to comments.

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.