Strong work, Maggie, for doing the hardest job at the comp…judging!!   Conditioning: “Linda” (aka “3 Bars of Death”) 10-9-8-7-6-5-4-3-2-1 rep rounds of: Deadlifts (1.5 x bodyweight) Bench press (1 x bodyweight) Squat cleans (0.75 x bodyweight)   For time (35:00 cap) Compare to Friday, 10 October 2025 †Levels: Intermediate/70+ Advanced: (1.25 x bodyweight) deadlift, (0.8 bodyweight...Read More

Strong work Teams! Fun was had, and injuries avoided!   Conditioning†: Monster Games 2026 Intermediate/Masters Team WOD 3 “Mountain Top” 2-mile run* into… 75/60 Calorie row*   For time *The run will be 200m shy of 2 miles when the athlete performs the row. At the completion of the row, the athlete will finish the...Read More

Please pray for Brian/Anniee, Lexie/Justin, and Sarah/Jimmy as they all compete in the partner divisions at Monster Games this weekend.   Conditioning: Partner WOD, alternate full rounds As many rounds and reps as possible in 16:00 of the following: 9/7 Calories biked 6 Dumbbell hang snatch* (50/35) 3 Burpee pull-ups   For score *3 snatches...Read More

  Conditioning: Partner WOD On a running clock… 4 rounds* of: 25 GHD sit-ups 20/16 Calories biked *Partner 1 does all GHD in round 1 while partner 2 simultaneously performs the bike, then partners switch for round 2, then again for round 3, and then again for round 4. …immediately into… 125-ft Worm lunges (150)...Read More

Today’s hero WOD is dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by...Read More

  Skill: Every minute on the minute, for 10 minutes: Minute 1: 8-10 Feet-elevated ring rows Minute 2: 8-10 “Perfect” push-ups   For quality   Conditioning: 500m Row 25 GHD sit-ups 50-ft Single-arm kettlebell overhead lunges (53/35) 25 Pull-ups 50-ft Single-arm kettlebell overhead lunges (53/35) 25 Kettlebell swings (53/35) 50 High-lows 25 Kettlebell goblet squats...Read More

Murph Day crew! Strong work everyone! Get your 3-person team together and join us this Saturday for “1776”!   Accessory Work: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1 lb...Read More

Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Conditioning: “The Anvil” 50 Wall ball shots (20/14) @ (10/9′) 10 Burpees-over-bar* 40 Sit-ups 10 Burpees-over-bar 30 Box jump overs (24/20″) 10 Burpees-over-bar 20 Strict pull-ups 10 Burpees-over-bar 10 Power cleans* (205/133) 10 Burpees-over-bar   For time (25:00...Read More

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