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...Read More

  Accessory Work: Every 3:00… 8/side Bulgarian split squats   3 Sets for quality   Conditioning: 1200m Bike 24 GHD Sit-ups 18 Box jumps (24/20″) 6 Power cleans (215/143)   3 Rounds for time (20:00 cap) Similar to Tuesday, 04 March 2025 (slight weight difference)   †Levels: Intermediate/70+ Advanced: 1000m bike, 20 GHD SU, 16 box...Read More

  Conditioning†: Partner WOD, alternate full rounds As many rounds and reps in 25-minutes of the following: 3 Muscle-ups 6 Front squats (135/93) 9/7 Calories biked   †Levels: Intermediate/70+ Advanced: Same reps, chest-to-bar pull-ups, (115/78) front squat Beginner/70+ Scaled: 3 ring rows/banded pull-ups, 5 front squats (95/63), 7/5 calories biked     Post results and...Read More

  Conditioining†: Partner WOD (equal work required) 50 D-ball squat cleans (100/70) 50 Box jump overs (24/20″) 100-ft Handstand walk 50 Calories rowed 50 Burpees-over-rower 50 Calories rowed 100-ft Handstand walk 50 Box jump overs 50 D-ball squat cleans   For time †Levels: Intermediate/70+ Advanced: 40 each, (80/50) D-ball, (20/16″) box, 80-ft HS walk or...Read More

Register to compete in the Big 3 Power Output Challenge hosted by Rogue!   Conditioning†: 10 Alternating dumbbell snatches (75/50) 100-ft Sandbag carry (100/75) 20/16 Calories biked 10 Sandbag cleans (100/75)   5 rounds for time †Levels: Intermediate/70+ Advanced: 8 alternating snatches (60/40), SB (75/50), 16/12 cals bike, 8 SB cleans (75/50) Beginner/70+ Scaled: 8...Read More

Thank you to our amazing TRU Challenge volunteers!!   Skill: 0:15 Handstand hold on wall straight into 0:15 handstand shoulder taps 1:00 Rest   4 Rounds for quality   Conditioning: 21-15-9-15-21 rep rounds of: Overhead squat (95/63) Calories biked * 5 Wall-walks after each round   For time (20:00 cap)   †Levels: Intermediate/70+ Advanced: 18-12-6-12-18...Read More

Conditioning: 2026 BCS Classic Online Qualifier WOD 1 As many reps as possible in 20-minutes of the following: 5-10-15-20-25… Calories row Lateral burpees over the rower*   For score *A two-foot takeoff is NOT required, but both feet must be in the air at the same time   †Levels: Intermediate/70+ Advanced: Same as advanced Beginner/70+...Read More

  Conditioning: 25 Box jump overs (24/20″) 15 Hang power cleans (135/93) 10 Barbell push-ups   5 Rounds for time (25:00 cap)   †Levels: Intermediate/70+ Advanced: 22 box overs (20/16″), 12 HPC (115/78), 8 barbell push-ups Beginner/70+ Scaled: 20 box overs (16/12″), 10 HPC (95/63), 6 barbell push-ups     Post results and experiences in the...Read More

  Conditioning: Complete as many reps as possible in 4:00 of: 500m Row/ski* 50-ft Handstand walking Max rep kettlebell swings (53/35) Rest 3:00   4 Rounds for total score *Alternate row and ski each round   †Levels: Intermediate/70+ Advanced: 400m row/ski, 25-ft HS walk or 2 around-the-worlds, (45/30) KB swings Beginner/70+ Scaled: 400m row/ski, 1...Read More

Conditioning†: Partner WOD 40-30-20 rep rounds* of: Thrusters (95/63) Pull-ups GHD sit-ups Calories biked   For time *50 Wall-ball shots (20/14)@(10/9′) after each round   †Levels: Intermediate/70+ Advanced: 36-24-16 rep rounds, (80/53) barbell, 40 WB shots after each round (16/10) Beginner/70+ Scaled: 30-20-10 rep rounds, (65/43) barbell, 30 WB shots after each round (12/8)     Post...Read More