17.2

STRENGTH
     Find Max 1RM Bench Press

CLASS WOD and STRENGTH
     Strength
         KB Snatch, 3 x 5 each arm
     WOD
         With a Partner, You Go I Go
             3 Rounds each
             300 M Row
             15 Hang Power Snatch
             12 C2B Pull Ups

COMP WOD
        Anarchy Event 2
        Teamers do Team Version
        Indy's do Indy Version
             We will set up in three lanes during comp class and go in heats.
       

17.1

It's Anarchy week! We are really excited. This week we are taking a break from our regularly scheduled programming. We have some strength for you that will help you prep for the next cycle. Next week will begin our "Get Big" cycle. We hope you feel like the endurance cycle did you some good. Thanks to everyone who came out for the 5K and participated this weekend. It was awesome. Enjoy your "week off" and to those of you competing this weekend...we can't wait to watch you. Kody and I have been working like dogs getting things ready alone with our other awesome helpers. Any of you that aren't competing that can help out this weekend...even if it is one day...it would mean a lot. Have fun. Peace.  - GK

STRENGTH
     Find 1RM Back Squat

WOD
     Anarchy WOD 1
     Four Rounds for Time...
     9 Plate Facing Burpees (Hand Release)
     6 Snatches (135/85)
     3/1 Rope Climbs

16.6

STRENGTH
     20 Min to find 4RM Front Squat
     3 x 4 @ 85% 4RM

COMP WOD
     Today at 2:30PM! Be there!

AOK Volunteer Meeting at 4:30. If any of you (that aren't competing) can help we would love it! We need many knowledgeable minds!

After the meeting we are asking for help to move the rig and platforms to the new space. We will provide pizza and probably a dance party (courtesy of me and Laura). I know it doesn't sound super fun, but think of it is another good training wod. Thanks in advance! - GK

16.5

5K Race
     Meet at Mitch Park (Pavillion #3 on the map above) at 9:15AM. We will start at 9:30AM.

ENDURANCE WODS
     After the 5K we will move back to the gym for our in house end of cycle comp wods. We plan to be finished between noon and 1PM.

16.4

CLASS WOD and STRENGTH
     Strength
          Snatch Grip Deadlift, 3 x 5
     WOD
          21-15-9
          Hang Power Snatch (135/95)
          Toes to Bar
          Lateral Jumps over Bar (R/L = 1)

COMP WOD
    Every Three Minutes for 18 Minutes.
    Minute 1: 4 KB OHS Each Arm @ HAP
    Minute 2: 5 KB Bench Press
    Minute 3: 200 M Run

SPEED WORK
     8 x 100 M Sprint
     Sprint Down / Jog Back

16.3

STRENGTH
     20 Min to find 4RM Back Squat
     3 x 4 @ 80%

CLASS STRENGTH AND WOD
     STRENGTH
           Push Jerk
   
     WOD
          "The Chief"
   

COMP WOD
     Every Other Minute for 10 Minutes
     Even: 10 Wall Balls
     Odd:  10 Pull Ups
        then....
     Every Other Minute for 10 Minutes
     Even: 5 Burpees
     Odd: 5 KB Clean and Jerk @ HAP

16.2

CLASS STRENGTH and WOD
     Strength
          KB Snatch
     WOD
          21-15-9
          Deadlifts (225/155)
          HSPU
          400 M Run

COMP WOD
     For 14 Minutes....
       First 30 Seconds
            1 Clean
            1 Hang Squat Clean
            1 Front Squat
            1 Thruster
             Hold in rack position until 30 seconds is up
        Second 30 Seconds
            Rest

16.1

HOA6 is coming...

ACTIVE RECOVERY
     Run 2 Miles
     Row 4K
     Swim 1K
     Bike 5 Miles
           Done at race pace + 30ish seconds

15.6

STRENGTH
     20 Min to work up to 1RM Clean and Jerk
     5 x 1 @ 80% of 1RM

COMP WOD
    Meet at 2:30PM


Don't forget...next Saturday is our 5K race at Mitch Park. The 5K will begin at 9:15AM.

15.4

Hey Dolf...Heyyyy

CLASS WOD and STRENGTH
     Strength  
          Deadlift, 3 x 5 @ HAP
     WOD
           21-15-9
           OHS (135/95)
           Toes to Bar
           200 M Run

COMP WOD
     Every Other Minute for 12 Minutes...
     Even: 4 S2OH @ HAP
     Odd: 10 Alternating Pistols

SPEED WORK
    10 x 100M Run - Sprint Down/Walk Back

15.3

    AOK3 is in two and a half weeks. What a cool time! For those of you who are competing, we hope you are excited. For those of you who aren't, we hope you help and come experience the fun. It really is a good time. As exhausting and stressful as putting on a competition can be, it is so rewarding to see the finished product and put on something awesome for our community to enjoy. 

     

     Our endurance cycle is ending next week. On Saturday, Sept 27th we will have our in house competition. Saturday morning will start with a 5K run at Mitch Park. After the run we will head back to the gym for two WODs like last time. We will have a sign up posted tomorrow so you can let us know you are coming to play. 

     Our "Get Big" cycle is next and it will start the week following AOK3. This is going to be a fun time of year. Hope you enjoy it. Oh yeah...and POST YOUR STUFF! Thanks. :) - GK

STRENGTH
     20 Min to find 6RM Back Squat
     3 x 6 @ 80% 6RM

CLASS WOD
     8 Min AMRAP
     12 KB Swings (55/35)
     12 Wall Ball
     Rest 4 Min
     8 Min AMRAP
     6 KB Thruster (55/35)
     30 Double Unders

COMP WOD
     16 Min Every Other Minute
     Even: 1 Min Airdyne (30 second sprint/30 second recovery)
     Odd: 3 Hang Power Snatch @ HAP

SKILL MIDLINE
     3 Rounds NFT
          30 Ft. Overhead Walking Lunge w/ Barbell (135/95)
          15 GHD Sit Ups
           2 KB TGU Each Arm

15.2

CLASS WOD and STRENGTH
     Strength
          Snatch, 3 x 5 touch and go @ HAP
     WOD
          12 Min AMRAP
          11 C2B Pull Ups
           2 Deadlifts (315/205)
          10 HSPU

COMP WOD
     Every Other 30 Seconds for 20 Min...
     :00  1 Hang Power Clean + 1 Hang Squat Clean @ HAP
     :30  4 Burpees
          Do this with a partner. One partner starts with cleans, the other with burpees.

15.1

Less than three weeks until AOK3!

ACTIVE RECOVERY
     Pick one of the following...
          Run 4 Miles
          Row 6K
          Swim 2K
          Bike 10 Miles

14.6

STRENGTH

    20 Min to work up to 1RM Snatch

        then...

    5 x 1 @ 80% 1RM

COMP WOD

    3PM today. Bring your people. 

14.5

This is the work from yesterday. Sorry for the delay. - GK

STRENGTH
     20 Min to find 8RM Back Squat
        then...
     3 x 8 @ 75% 8 RM

TEMPO RUN
      800M / Mile / 800M

COMP WOD
      HOA Team Work

14.4

CLASS WOD and STRENGTH
     Push Press, 5 x 1

     WOD
          2 Rounds for Time...
              Row 30 Calories
              20 Bar Facing Burpees
              15 Shoulder to Overhead (155/105)
               Rest 2 Minutes

COMP WOD
     Every Other Minute for 10 Min
          Even: 5 Hang Power Cleans @ HAP
         Odd: 5 Front Squat @ HAP

SKILL MIDLINE
     4 Rounds on Each Side
         1 KB Snatch
         3 OHS
         1 TGU
         5 KB Toe Touch

SPEED WORK
     8 x 200M Run @ 90% effort
         Walk 200M for recovery

14.3

STRENGTH (Do this instead of the class Front Squats)
     Front Squat
          20 Minutes to work up to 8RM
             then...
          3 x 8 @ 75% of 8RM

CLASS WOD (This is an altered version of the class workout)
     10 Minute AMRAP
     10 Back Lunge Pistol
     10 Hang Power Cleans
     10 Heavy Russian KB Swings

COMP WOD
     Every 2 Minutes for 14 Minutes....
          30 M Prowler Push
          30 M Sprint
            6 Burpees

14.2

AOK3 here they come...

CLASS WOD and STRENGTH
     Strength
           Deadlift
           10 Min to work up to heavy 1RM
              then...
           Every 2 Minutes for 10 Minutes
              2 reps at 60% of 1RM
      WOD
           800 M Run
           40 Burpees
           30 Toes to Bar
           20 HSPU
           10 Muscle Ups

COMP WOD
       With a partner...
       4 Rounds 3 Minutes of Work / 3 Minutes of Rest
            5 Deadlifts (115/75)
           10 S2OH (115/75)
           15 Box Jumps or Step Ups
                 While one partner works for 3 minutes the other partner is resting. Total WOD time will   
                 be 24 minutes. 

14.1

These ladies are getting ready for their 5K. Good work!

ACTIVE RECOVERY
     Pick one of the following...
           Run 3 Miles
           Row 5K
           Swim 1.6K
           Bike 7 Miles
                 All done at race pace + 30ish seconds per mile

13.6

STRENGTH
     20 Min to work up to 1RM Clean and Jerk
         then...
     5 x 1 @ 75% of 1RM

COMP WOD
     1:30PM

13.5

SQUAT
     20 Min to find 10RM Front Squat
         then....
     3 x 10 @ 70% 10RM

TEMPO RUN
     400M / 2 Miles / 400M

COMP WOD
     12 PM

Steve Miller will be at the gym at 11AM for an Olympic Lifting session. Cost is $20. We encourage you to take advantage of his being at CFOKC. For now, Steve will be at the gym every other SAturday. This is on a "pay as you go" basis so show up when you can. Comp WOD will start promptly at the conclusion of Steve's session.

13.4

We are more than halfway done with the Endurance Cycle and will be moving on to our Get Big cycle soon (week 17) I hope that you are accomplishing your goals.

 I wish I could shout to the CF world how unique our situation is. When Games season arrives I know I wont have to.

Keep your eyes on the prize and keep creepin' on that long term.There are LOTS of new things coming down the pike for the CFOKC competition team.

Stay Hungry My Friends

C:LASS WOD AND STRENGTH
     SNATCH
          12 Min to Find Max Snatch for the Day
              then
           EMOM for 5 Min
           1 Snatch @ 80% of Max for the Day
      WOD
            "Christine"
                  3 Rounds for Time...
                        500M Row
                        12 Bodyweight Deadlifts
                        21 Box Jumps (24/20)
         

COMP WOD
90 Double Unders
9 Burpee Pull Overs
9 Thrusters (135/95)
70 Double Unders
7 Burpee Pull Overs
7 Thrusters
50 Double Unders
5 Burpee Pull Overs
5 Thrusters

SPEED WORK
     4 x 400M Run @ 85% Effort
     1:1 Work:Rest

13.3

     Tell all your friends to follow the AOK3 Instagram page (@theaok3) and we will tell you all about Event 1...yes...there is more. Tease....tease....tease....

SQUAT
     20 Min to find 10RM Back Squat
          then...
     3 x 10 @ 70% 10RM

CLASS WOD
     "Nate"
          20 Min AMRAP
               2 Muscle Ups
               4 HSPU
               8 KB Swings (70/55)

13.2

     This is Stella.  

CLASS WOD and STRENGTH
     Stregnth
          20 Minutes to Max Out S2OH
     WOD
           "Helen"

COMP WOD
     EotherMOM for 20 Min
          Even: 5 KB Bench Press @ HAP
          Odd: 5 KB Clean and Jerk @ HAP, 20 Double Unders
   
GRUNT
     Move and odd object for 800M
          Log, sled, bar, sandbag, farmer carry...