Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy, was killed by enemy forces during a reconnaissance mission, Operation Red Wing, on June 28, 2005, while leading a four-person team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from...Read More
Conditioning: Every minute on the minute for 8-minutes: Odd minutes: 12 Burpees over rower Even minutes: 12/10 Calories rowed …Rest 2-minutes and then… Every minute on the minute for 8-minutes: Odd minutes: 12 GHD Sit-ups Even minutes: 12/10 Calories biked …Rest 2-minutes and then… Every minute on the minute for...Read More
Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Conditioning: In 3:00 complete: 600m Bike 5 Wall-walks Max kettlebell swings in remaining time (70/53) 5 Rounds for score, rest 3:00 between rounds †Levels: Intermediate/70+ Advanced: 500m bike, 3 wall-walks, (55/35) kettlebell Beginner/70+ Scaled: 400m bike,...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
Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 20 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts) For score (20 pts per round)...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...Read 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...Read 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...Read More
Conditioning: Hero WOD Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a...Read More
