Strength:

Dips, 5-3-1

Sport Strength:

1a) 6 x 3 Muscle Ups or Jumping Muscle Ups (Most difficult. Strict or weighted if possible) 

1b) 6 x 2 Back Squat

WOD:

21-15-9
Overhead Squats (115/75)
Box Jumps (24/20)
Toes to Bar

Daily Challenge:

Russian Med Ball Twist, 3 x 20

Mobility:

Wall Slides, Downward Dog

Get Your Results Posted to Comments!

Strength:

Dead Lift, 5 -3 -1

Sport Strength:

1a) 5 x 2 Deadlift @ 80% 1RM 

1b) 150 M Row Sprint. Rest 1 Minute.

WOD:

"Annie"
50-40-30-20-10
Sit Ups
Double Unders

Daily Challenge:

Wall Climbs 4 x 2 OR 2 x Max Effort Plank Hold

Mobility:

Calves on Post, Seal Pose

Get Your Results Posted to Comments!

WOD:

"Filthy Fifty"
Box jump, jumping pull-ups, KB swing
walking lunge, knee to elbow, push press,
good mornings, wall ball, burpees, double unders
50 reps of each for time.

Get Your Results Posted to Comments!

Strength:

Dead Lift, 3 x 6

Sport Strength:

1a) 6 x 2 Snatch Grip Dead Lift HAP 

1b) 1 Minute ME HSPU. Rest 1 Minute.

WOD:

"Brenton"
Five Rounds For Time...
100 Ft. Bear Crawl
100 Ft. Broad Jump
*After every 5th Broad Jump complete three burpees.

Daily Challenge:

Floor Wipers, 3 x 20

Mobility:

Scorpion Stretch, Childs Pose

Get Your Results Posted to Comments!

Strength:

Push Press, 3 x 6

Sport Strength:

6 x 1 Power Clean + 3 Push Jerks

WOD:

"McCord"
12 Min AMRAP....
3 Clean and Jerks (heavy as possible)
5 Bar Muscle Ups or 10 C2B Pull Ups
30 Double Unders
Today we say goodbye to a great family! Trent, Sara and sweet Collins are moving to Arkansas! We wish you the best. You will always have a home at CFOKC!

Daily Challenge:

Wall Climbs, 3 x 3

Mobility:

Bowler Stretch, Quads on Wall

Get Your Results Posted to Comments!

Strength:

Front Squat, 3 x 6

Sport Strength:

Front Squat 7 x 3 @ 81% 1RM

WOD:

In Teams of Four....
500 M Row
25 Toes to Bar or V ups
25 Thrusters (95/65)
25 Hand Release Push Ups
50 M Sled Pull or Prowler Push  (25 M down, 25 M back)
*Follow the leader format. Team member may not move onto next movement until the person ahead of them has completed that movement.

Daily Challenge:

Partner Glute Ham Raise, 3 x 12

Mobility:

Chest on Post, High Hams on Box

Get Your Results Posted to Comments!

Strength:

Single Arm DB Row, 3 x 6

Sport Strength:

7 x 1 Full Squat Snatch + 2 Overhead Squats. Rest 1 minute.

WOD:

"Regional WOD 5"
21-15-9
Deadlift (315/205)
Box Jump (30/24)*
*Guys....only use the RX box height if you are SUPER comfortable with box jumps. If your trainer tells you no, please listen to them! Protect your shins!
10 Minute Time Cap

Daily Challenge:

Superman Holds, 3 x 30 sec

Mobility:

Calves on Post, Dolf Stretch

Get Your Results Posted to Comments!

Strength:

Dips, 3 x 6
One Max Effort Set Back Squats 60% 1RM

Sport Strength:

EMOTM for 12 Minutes: 1 Muscle Up + max ring dips on odd minute, 3 Back Squats HAP on even minute.

WOD:

"Not A Birthday Workout for Wade"
For Time...
400 M Run
30 KB Swings (1.5/1)
30 Wall Balls
30 Pull Ups
30 Burpees
400 M Run

Daily Challenge:

Hollow Rocks, 3 x 20

Mobility:

Death Stretch, Downward Dog

Get Your Results Posted to Comments!

WOD:

"Klepto"
4 Rounds for Time...
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/95)

Get Your Results Posted to Comments!

Strength:

Dips, 3 x 8

Sport Strength:

1a) ME Muscle Up  

1b) 3 x 5 Back Squat HAP  *If you do not have multiple muscle ups complete 3 singles each round. If you do not have muscle ups complete 3 jumping muscle ups each round.

WOD:

For Row Times....
Every 3 Minutes for 15 Minutes....
500 M Row
Try to keep a pace about 15 seconds off your best 500M Row time.

Daily Challenge:

Flutter Kicks 3 x 100

Mobility:

Dolf Stretch, Calves on Post

Get Your Results Posted to Comments!

Strength:

Deadlift, 3 x 8

Sport Strength:

1a) 5 x 4 Deadlift. 

1b) 200 M Sandbag Run

WOD:

"Regional WOD 4ish"
For time....
50 Wall Balls (20/14)
50 Chest to Bar Pull Ups or Pull Ups
50 Alternating Pistols or Jumping Squats
50 Single Arm DB Snatch (70/50)
20 Minute Time Cap

Daily Challenge:

Ab Roller, 3 x 12

Mobility:

Partner Arms behind back, Downward Dog

Get Your Results Posted to Comments!

Strength:

Push Press, 3 x 8

Sport Strength:

Overhead 3x3x3 (3x 3 Shoulder Press then 3 x 3 Push Press then 3 x 3 Push Jerk)

WOD:

EMOTM for 10 Minutes...
7 DB Squat Cleans
7 Toes to Bar
If you miss a minute continue as an AMRAP.

Daily Challenge:

Star Holds, 3 x 30 sec each side

Mobility:

High Hams on Box, Seal Pose

Get Your Results Posted to Comments!

Strength:

Front Squat, 3 x 8

Sport Strength:

Front Squat 7 x 3 @ 78% 1RM.

WOD:

Three Rounds for Time...
400 M Run
3 Reps Bear Complex (135/95) (Power Clean, Front Sqat, Push Press, Back Squat, Push Press = 1)
5 Muscle Ups or 15 Pull Ups and 15 Dips

Daily Challenge:

Partner Med Ball Toss, 2 x 50

Mobility:

Chest on Post, Death Stretch

Get Your Results Posted to Comments!

Strength:

Single Arm DB Row, 3 x8

Sport Strength:

1a ) 5 x 2 Power Snatch 

1b) 5 x 1 Snatch Balance Rest 90 seconds.

WOD:

5 Min AMRAP....
3 Deadlifts 65% 1RM
6 Lateral over the Bar Burpees
Rest 2 Minutes
4 Min AMRAP
10 Alternating KB Snatch
10 Hand Release Push Ups

Daily Challenge:

V Ups, 3 x 15

Mobility:

Quads on Wall, Bowler Stretch

Get Your Results Posted to Comments!

WOD:

"Fight Gone Bad"
3 Round for Max Reps
1 Min Wall Ball
1 Min SDLHP
1 Min Box Jump
1 Min Push Press
1 Min Row for Calories
1 Min Rest

Get Your Fight Gone Bad Results Posted to Comments!

Strength:

Push Press, 3 x 10

Sport Strength:

1a) Push Press, 5-4-3-2-1. 

1b) 4 x 3  Back Squat HAP. Rest 2 minutes.

WOD:

3 Rounds for Time...
10 Squat Snatch
15 Toes to Bar
20 KB Swings (1.5 Pood/ 1 Pood)

Daily Challenge:

Flutter Kicks, 2 x 100

Mobility:

PVC behind back, Upward Dog

Get Your Results Posted to Comments!

Strength:

Single Arm DB Row, 3 x 10

Sport Strength:

6 x 3 Snatch Complex. 1 Hang Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch. Do not drop the bar until all three reps are complete.

WOD:

5 Rounds for Time....
100 M Shuttle Run (10 x 10M)
12 Ring Dips or Bar Dips
10 Front Squats 55% 1RM

Daily Challenge:

Superman Holds, 4 x 30 sec

Mobility:

Scorpion, Dolf Stretch

Get Your Results Posted to Comments!

Strength:

Dead Lift, 3 x 10

Sport Strength:

1a) 4 x 3 Dead Lift. 

1b) 4 x 5 Weighted Pull Up Rest 45 sec. Increase weight as possible between sets.

WOD:

EMOTM for 20 Minutes:
5 DB Dead Lifts
5 DB Hang Power Cleans
5 DB Thrusters
*If you miss the minute continue as an AMRAP for remaining time.

Daily Challenge:

100 Ab Mat Sit Ups for time

Mobility:

Lying Side Twist w/ Band 60 sec each side

Get Your Results Posted to Comments!

Strength:

Dips, 3 x 10

Sport Strength:

1a ) 4 x 8  Ring Dips 

1b) 2 Rope Climbs for Time.

WOD:

For Time...
1000 m row
30 OHS
800 m run

Daily Challenge:

Ab Wheel,  3 x 10

Mobility:

Bowler Stretch, High Hams on Box

Get Your Results Posted to Comments!

Strength:

Front Squat, 3 x 10

Sport Strength:

Front Squat 7 x 3 @ 75% 1RM. 2 total minutes per round including work and rest.

WOD:

Happy Birthday, Shelly!
"Shelly"
12 Min AMRAP...
6 Clean and Jerk (135/95) OR 55% 1RM
8 Pull Ups
10 Burpees to a plate
12 Walking Lunges w/ Plate Overhead (45/25)
*Use the same plate for burpees and lunges

Daily Challenge:

Star Holds, 3 x 20 sec each side

Mobility:

Death Stretch, Calves on Post

Get Your Results Posted to Comments!

WOD:

For Time....
100 Thrusters (95/65)
Every time you put the bar down run 400 M. You may rest in any position for as long as you like, but if the bar is dropped you must run!

Get Your Best Down Results Posted to Comments!

Strength:

Shoulder Press, 5-3-1

Sport Strength:

3 x 3 Shoulder Press, 3 x 2 Push Press, 3 x 1 Push or Split Jerk.

WOD:

For time....
50-40-30-20-10
Double Unders (adjust # as needed)
100 M Sandbag Sprint (to fence and back)
Rest 2 Minutes
AMRAP in 3 Minutes
Ring Muscle Ups, Bar Muscle Ups, Pull Ups or Dips.

Daily Challenge:

Star Holds, 4 x 20 sec on/10 sec off

Mobility:

Quads on wall, calves on post

Get Your Results Posted to Comments!

Strength:

Back Squat, 5-3-1

Sport Strength:

Back Squat, 20 Minutes to Establish new 1RM

WOD:

Three Rounds for Time...
10 Squat Cleans (135/95)
400 M Run
20 V Ups or 40 Ab Mat Sit Ups

Daily Challenge:

Superman Holds, 3 x 30 sec

Mobility:

Childs Pose, Seal Pose

Get Your Results Posted to Comments!

Strength:

Pull Up, 5-3-1

Sport Strength:

1a) 4 x 4 Weighted Chest to Bar Pull up ( No Kip) 

1b) 4 x ME HSPU (Strict or Kipping)

WOD:

Ten Rounds for Time...
15 Deadlifts (135/95)
15 Push Ups
20 Minute Time Cap

Daily Challenge:

Flutter Kicks, 3 x 100

Mobility:

Scorpion, Biceps on Post

Post loads for your Strength/Sports Strength & Time for WOD to comments.

Strength:

Bench Press, 5-3-1

Sport Strength:

1a) 5 x 3 Bench Press 85% 1RM 

1b) 10 Alternating Pistols 

1c) 1 Rope Climb Rest 1 Minute.

WOD:

"Jackie"
1000M Row
50 Barbell Thrusters
30 Pull Ups

Daily Challenge:

Partner Glute Ham Raise, 3 x 8

Mobility:

High Hams, Bowler Stretch

Post loads for your Strength/Sports Strength & Time for WOD to comments.

Strength:

Hang Power Clean, 5-3-1

Sport Strength:

6 x Power Clean + Hang Power Clean + Hang Squat Clean (Heavy as Possible, No dropping the bar during sequence)

WOD:

"Lisa"
5 Rounds for Time:
10 Hang Power Cleans 65% 1RM
10 Burpees
50 M Shuttle Run (5 x 10M)
10 M Walking Lunge
Happy Birthday, Lisa!

Daily Challenge:

Russian Med Ball Twists, 2 x 50

Mobility:

Wall Slides, Lying Side Twist w/ Band

Post loads for your Strength/Sports Strength & Time for WOD to comments.

WOD:

"The Seven"
7 rounds for time...
7 Handstand Pushups
7 Thruster (135/95)
7 Knees to Elbow
7 Dead Lift (245/185)
7 Burpee
7 KB Swing (2pood/1.5pood)
7 Pull Ups

Post Time for Beat Down to Comments.

Strength:

Hang Power Clean, 3 x 6

Sport Strength:

6 x 3 Hang Squat Clean + 1 Thruster

WOD:

AMRAP in 12 Minutes...
20 Double Unders
7 Push Press 60% 1RM
7 Toes to Bar

Daily Challenge:

Partner Seated Med Ball Toss, 2 x 50

Mobility:

Calves on Post, Wall Slides

Post loads for your Strength/Sports Strength & Reps for WOD to comments.

Strength:

Shoulder Press, 3 x 6

Sport Strength:

1a) 4 x ME Shoulder Press @ 75% 1RM 

1b) 1 Rope Climb

WOD:

"Rowing Nancy"
5 Rounds for Time...
500 M Row
15 Overhead Squats (95/65)

Daily Challenge:

V Ups, 3 x 12

Mobility:

Bowler Stretch, Runner's Stretch, 60 sec

Post loads for your Strength/Sports Strength & Time for WOD to comments.

Strength:

Back Squat, 3 x 6

Sport Strength:

Back Squat, 7 x 3 @ 80% 1RM

WOD:

"G.I.Jane"
100 Burpee Pull Ups for time
Modify to 75 or 50 depending on how YOU feel!

Daily Challenge:

Accumulate 3 minutes of middle plank hold

Mobility:

Dolf Stretch, PVC behind back, 60 sec

Post loads for your Strength/Sports Strength & Time for WOD to comments.