Flashback to 2014! Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome. Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 200m...Read More
Conditioning: Partner WOD 200m Run 20 Sit-up Slammers (16/12) @ 2m 20 Shoulder Touches 150m Run 15 Goblet Squats (72/53) 15 Burpees-Over-Bar 100m Run 10 One Arm Dumbbell Overhead Squat (50/35) 10 Chest-2-Bar Pull-ups 4 rounds for time (25:00 cap) Compare to Saturday, 29 July 2017 Strength: Snatch 3-3-2-2-1-1-1-1 @ 45-55-65-70-75-80-85-90% 1RM For Quality...Read More
Fun times at Climb Tulsa!! Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots (20/14) @ (11/10′) 15/12 Calories Biked For Score *Alternate Exercises Strength: Shoulder Press 1-rep max Compare to Friday, 26...Read More
Sprint Work: Partner up, then… Bike 150 Calories* For Time *equal work Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m* For Time Compare to Wednesday, 26 June 2013 *Rx...Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders For Score Strength: Deadlift 1-rep max Compare to Friday, 08 December 2017 Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side ...Read More
Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters Description: All numbered ♥‘s, add a zero to the end, and as...Read More
0845 class is cancelled Friday. Sorry for any inconvenience. “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round For Time Compare to Saturday, 29 June 2013 Post time to commentsRead More
Conditioning: “Free” 200m Run 7 Clean & Jerks (135/93)* 76 Double Unders 13 Handstand Push-ups 56 Sit-ups 3 rounds for time *Masters 55+ Rx (95/63) Compare to Wednesday, 03 July 2013 Post time to commentsRead More
