HAPPY HALLOWEEN AND… “Helen Meets Grace” Teams of two 3 Rounds for time Run 400m 21 Swings 53/35# 12 Pull ups then… 30 Clean and jerks 135/95 EXTRA  POINTS FOR COSTUMES!!!Read More

For strength, do 3 sets of 5 heavy bench press – go for a 5RM if you’re feeling good. The metcon consists of two mini couplets: first you’ll do front squats (from the ground) and ring dips, then wall balls and push-ups. You will have two scores: total reps for the first and then total...Read More

Continue Oak Strength today, then get ready for a short but very demanding benchmark WOD!  If you’ve never tried “Diane”, get ready for her!  It’s a tough couplet that tests skill and your ability to move moderate weight for repetitions.  Use a challenging scale for the HSPUs, but keep the intensity up (i.e no negatives...Read More

Complete your Oak strength, then choose a station to start at for the metcon. You’ll work for as many reps as possible in 45 seconds of whatever that movement is, then rest/transition for 15 seconds. Scale rope climbs to rope pulls 3:1, but for scoring purposes 3 rope pulls equals 1 rep. Repeat for a...Read More

Spend 15 minutes working on the pause snatch. It’s a full snatch (ground to full squat and stand up), but you pause with the bar at mid-thigh. This reinforces positioning and helps those who are prone to lifting the bar straight up instead of scooping it into the power position. Work up in weight across...Read More

Complete your Oak strength depending on whatever day you left off. Then pair up and complete 7 banded runs each. For these, you’ll wrap a green (or two blue) band around the runners waist and “hold” them back as they run across the gym. Create enough tension that they have to lean forward and make...Read More

Clean and jerks can be full or power cleans with a push press, push jerk, or split jerk as acceptable ways to get the bar overhead. (i.e. Grace style) To scale muscle-ups, do a 1:1 or 2:1 ratio of pull-ups and dips, depending on your proficiency in either movement. Scale for toes through rings should...Read More

Work in teams of 2 alternating back and forth between the 3 movements.  Partner A completes a two hundred meter run then partner B follows.  Partner A completes 21 burpees then partner B completes 21 burpees.  Finally partner A completes 12 dead lifts and partner B completes 12 dead lifts, then you repeat for 2...Read More

Today we have a moderate length chipper style WOD. Athletes will start with a 1000M row as a buy in, once that is completed move through each movement completing all reps before heading to the next one. Scale toes to bar to knee raises, V-ups or sit-ups, but keep moving! The WOD ends with an...Read More

Complete Daily OAK training today. Conditioning is a couplet of KB swings and wall balls sandwiched between double unders.  Scale appropiately so that you can finish under the 9 minute cap. Strength OAK Strong Conditioning With a 9 minute cap 50 Double Unders 21-15-9 Kettlebell Swings(55/35) Wall Balls (20/14) 50 Double UndersRead More