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

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

  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

  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: 600m Run 50 Kettlebell swings (53/35) Rest 2:00 50/40 Calories bike 40 GHD sit-ups Rest 2:00 40/32 Calories row 30 Bar-facing-burpees Rest 2:00 30/24 Calories ski 20 Clusters (135/93)   For time (30:00 cap) Compare to Tuesday, 14 October 2025  †Levels: Intermediate/70+ Advanced: 500m run, 45 kettlebell swings (45/30), 45/36 cal bike, 36 GHD,...Read More

Sign up to support the Tulsa CrossFit Area Poker Run! Teams of 3, any configuration.   Conditioning: Partner WOD (equal work required) 4 Complexes* (155/103) 12 Strict pull-ups 36 Wall-Ball Shots (25/20) @ (10/9′) 108 Double unders   4 Rounds for time (27:00 cap) *3 Deadlifts ⇒ 2 hang squat cleans ⇒ 1 shoulder-to-overhead  ...Read More

  Conditioning†: Partner WOD 10 rounds of (alternate exercises): 1 Ground to overhead (155/103) 50-ft Handstand walk 10 Calories skied   …Rest 5:00, then…   6 rounds of (equal work each movement): 50 Double unders 10 Bar-facing burpees   For time †Levels: Intermediate/70+ Advanced: (135/93), 25-ft HS walk or 3 Wall-walks, 8 cal ski, 30...Read More

  Conditioning†: MPCF Hero Board WOD “Lumberjack 20”* 20 Deadlifts (275/183) Run 400m 20 Kettlebell Swings (72/53) Run 400m 20 Overhead Squats (115/73) Run 400m 20 Burpees Run 400m 20 Chest-2-Bar Pull-ups Run 400m 20 Box Jumps (24/20″) Run 400m 20 Double Dumbbell Squat Cleans (2×50/35) Run 400m   For Time *On Nov. 5 at...Read More