Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

"In Honor Of The Fallen" 9-11 WOD

Tuesday, 11 September 2012 00:00

In memory of all those who lost their lives during the tragic cowardly attack on our way of life on 09-11-2001.  We honor the memory of you all.


WOD:

Four rounds for time:

09 power cleans, 135/95

11 burpee pull ups

20 sit ups

01 rope climb

120910

Monday, 10 September 2012 00:00

Str:

Back Squat

1 x 8 @ 70%, 1 x 5 @ 80%, 1 x 3 @ 85%, 2 x 3 @ 90%

 

WOD:

Tabata "Bottom to Bottom" Squat

1 mile run

 

Clock starts for run on rising from last squat

120908

Saturday, 08 September 2012 00:00

Open Gym 8-11

WOD:
For time:

25 walking lunge steps

20 pull ups

50 box jumps, 20"

20 double unders

25 ring dips

20 knees 2 elbows

30 kb swings, 2/1.5

30 sit ups

20 hang squat cleans, 75/55

25 back extensions

30 wall ball shots, 20/14

3 rope climbs

120907

Friday, 07 September 2012 00:00

"You cant do double unders and have to pee."

-Jordyn Jones

 

5:30 p.m. class Oly Lift ONLY

 

Str:

15 minutes Tall Clean Practice

 

WOD:

Five rounds for time:

14 box jumps

21 burpees

35 double unders

120906

Thursday, 06 September 2012 00:00

"I am the master of my fate

I am the captain of my soul"

-Invictus

Str:

Bench Press

3-3-3-3

 

WOD:

7 bear complex 135/95

50 double unders

5 bear complex 155/105

50 double unders

3 bear complex 185/120

50 double unders

 

"Amanda"

Wednesday, 05 September 2012 00:00

"Do one thing, every day, that frightens you"

-Eleanor Roosevelt

 

WOD:

"Amanda"

9-7-5 of:

Muscle ups (3 pulls and 3 dips per 1 muscle up sub)

Squat snatches, 135/95

 

Endurance training:

4 x 100m sprints

"Diane"

Tuesday, 04 September 2012 00:00

Str:

Back Squat

1x8 @75%, 1x5 @ 80%, 1 x 5 @ 85%, 1x3 @ 90%, 1x3 @ 95% of 1RM-Rest 1-2 mins between sets

 

WOD:

"Diane"

21-15-9

Deadlifts, 225/155

HSPU

WOD Calendar

« January 2018 »
Mon Tue Wed Thu Fri Sat Sun
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31        

Member Login

Find Us on Facebook