Get your 3-person team together and join us this Saturday for “1776”! Conditioning: Partner WOD 4 rounds for time of: 25-ft Synchro sandbag lunges (100/75) 15 Synchro burpees over sandbag …rest 5:00, then… 10 Bar muscle-ups 50 Calories biked 4 rounds for time (35:00 total time cap) †Levels: Intermediate/70+ Advanced: Synchro...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
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
Register to compete in the Big 3 Power Output Challenge hosted by Rogue! Conditioining†: “Big 3 Power Output Challenge” 2:00 Max bench press* 2:00 Rest 2:00 Max back squats* 2:00 Rest 2:00 Max deadlifts* For scores *Guidelines for choosing a weight: Males: Bench Press load is equal to or greater than 75% body...Read More
Conditioning: Partner WOD Part One: As many rounds as possible in 15-minutes of: 12/9 Calories bike 9 Chest-to-bar pull-ups 7 Power cleans (155/103) For score *Alternating full rounds †Levels: Intermediate/70+ Advanced: 9/7 calories, 7 chin-over-bar pull-ups, 5 power cleans (135/93) Beginner/70+ Scaled: 7/5 calories, 5 banded pull-ups or ring rows, 3 power cleans (105/68)...Read More
Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE! Strength: In 8:00, warm up to 80% shoulder press and 80% thruster, then… Every 2 minutes on the minute, perform: 2 Shoulder Press* ⇒ 3 Push Press* 4 rounds...Read More
Sprint Work: With a partner, and a 2-minute clock… Row for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Bike for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Ski for calories* For total calories *Partners will alternate every 5 or 10 calories. Partners can choose, but...Read More
Fun times “Through the Decades” during 26.1! Conditioning: Partner WOD (equal work required) As many rounds and reps as possible in 5-minutes of: 400m Ski 100-ft Handstand walk Max reps bar-facing burpees 1:00 Rest 2 Rounds for total score …Rest 2-minutes and then… As many rounds and reps* as possible in...Read More
Click this link to register for the 2026 CrossFit Games Open! Conditioning: Complete as many rounds and reps as possible in 18-minutes of: 100-ft Farmer carry (2 x 50/35) (25-ft = 1 pt) 15/12 Calorie row 50-ft Lunges w/ switch grip (2 x 50/35) (5-ft = 1 pt) 15/12 Calorie ski For score ...Read More
