• WOD July 31, 2013

    OKLAHOMA STRONG WOD (Partner WOD – each person alternates doing a full round) 40 Min AMRAP 5 HSPUs 20 Wall Balls (20/14) 20 Walking Lunges 13 KB Snatches (53/35) CrossFit King of Island Park – Oklahoma Strong WOD

  • WOD July 30, 2013

    Strength: Back Squats 3-3-3-3-3 WOD: 13.4 Complete AMRAP in 7 Mins following rep scheme below: 3 Clean Jerks (135/95) 3 Toes 2 Bar 6 Clean Jerks (135/95) 6 Toes 2 Bar 9 Clean Jerks (135/95) 9 Toes 2 Bar 12 Clean Jerks (135/95) 12 Toes 2 Bar 18 Clean Jerks (135/95) 18 Toes 2 Bar

  • WOD July 29, 2013

    “MONDAY MAYHEM” For Time: 1 Thruster 2 Front Squats 3 Push Press 4 Hang Power Cleans 5 Deadlifts 6 Pull Ups 7 KB SDHP 8 KB Swings 9 Box Jumps 10 Burpees (WOD is performed like the 12 days of Christmas song: 1 thruster, 2 push press and 1 thruster, 3 HPC and 2 push