This Saturday’s Class is canceled for the “Tulsa CrossFit Area Poker Run”. Register HERE! Conditioning: 4 Rounds of: 200m Run/600m Bike/250m Row/OR 250m Ski* 10 Pull-ups Then immediately into… 4 Rounds of: 200m Run/600m Bike/250m Row/OR 250m Ski 20 Push-ups Then immediately into… 4 Rounds of: 200m Run/600m Bike/250m Row/OR 250m Ski 30 Squats   For time *Athlete may chose any combination of run or machines. May stick with the same modality each time or change it up as wanted.     †Levels: Intermediate/70+ Advanced: Same as advanced Beginner/70+ Scaled: 100m run/300m bike/175m row/OR 175m ski, 7 banded pull-ups or ring rows, 14 box push-ups, 21 squats   Post results and experiences in the commentsRead more

This Saturday’s Class is canceled for the “Tulsa CrossFit Area Poker Run”. Register HERE! Open Gym 1200-1330 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Bench Press Take 7-minutes to warm-up to 75% of 1-rm and then on an every 1-minute clock: 3 @ 75%   7 sets for quality   Lift 2: On an every 2-minute clock: Back Squat 5 @ 40% 4 @ 50% 3 @ 60% 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% 3 @ 85%   For quality   Lift 3: On an every 2-minute clock: Double Dumbbell Alternating Bicep Hammer Curls 20-18-16-14-12-10-8-6-4-4   For quality, increase load each set     †MP Iron Club programming will be available at both Open...Read more

This Saturday’s Class is canceled for the “Tulsa CrossFit Area Poker Run”. Register HERE!   Conditioning: Every 10:00 on the minute perform: 500m Row/500m Ski/1200m Bike 9 Devil presses (2 x 50/35) 7 Strict handstand push-ups 5 Squat snatches (155/103)   3 Sets for time each set (8:00 cap each set) Compare to Monday, 08 December 2025   †Levels: Intermediate/70+ Advanced: 400m Row/Ski, 1000m Bike, 8 Devil press (2 x 40/30), 6 kipping handstand push-ups, 4 power snatches (135/93) Beginner/70+ Scaled: 350m Row/Ski, 900m Bike, 7 Devil press (2 x 35/25), 5 box handstand push-ups, 3 power snatches (105/68)     Post results and experiences in the commentsRead more

This Saturday’s Class is canceled for the “Tulsa CrossFit Area Poker Run”. Register HERE!     Endurance: Partner WOD, equal work On a 4:00 work/1:00 rest clock, rotate through the following stations: Calories skied Sled pull* (375/250) Burpee broad jumps* Calories rowed Farmer carry* (2 x 72/53) Sandbag lunges* (70/50) Wall-ball shots (20/14) @ (10/9′)   For the total score *Every sled length is 2 points, every 5-ft is 1 point on burpee broad jumps and lunges, every 25-ft is 1 point on the farmer carry   †Levels: Intermediate/70+ Advanced: (305/195) sled pull, (2 x 53/35) farmer carry, (50/30) sandbag, (16/10) wall-ball Beginner/70+ Scaled: (195/140) sled pull, (2 x 45/30) farmer carry, bodyweight lunges, (12/8) wall-ball     Post results and experiences in the commentsRead more

  Conditioning: As many rounds and reps as possible in 8-minutes of: 200m Run 7 Deadlifts (135/93) 21 Double-unders …Rest 3-minutes and then… As many rounds and reps as possible in 8-minutes of: 250m Row 5 Deadlifts (185/123) 10 Toes-to-bar …Rest 3-minutes and then… As many rounds and reps as possible in 8-minutes of: 250m Ski 3 Deadlifts (225/153) 9 Burpees-over-bar   For score(s)   †Levels: Intermediate/70+ Advanced: Same reps as advanced, deadlift weights: (115/78), (155/103), (185/123) Beginner/70+ Scaled: 100m Run, 7 DL (95/63), 21 single-unders, 200m Row, 5 DL (125/83), 10 knee raises or sit-ups, 200m Ski, 3 DL (155/103), 6 burpees-over-bar     Post results and experiences in the commentsRead more