Click this link to register for the 2026 CrossFit Games Open! Endurance: “Acid Bath” 500m Row 500m Ski 1000m Bike For time (7:00 cap) †Levels: Intermediate/70+ Advanced: 400m ski and row, 800m bike Beginner/70+ Scaled: 350m ski and row, 700m bike Strength: Shoulder Press Spend 8-minutes warming up to 80% of 1-rm...Read More
Congratulations to “MP Vintage 246” on their 18th-place finish in the Gold Division at KO in the OK! Conditioning: As many rounds and reps as possible in 24-minutes of: 4-8-12-16-20… Calories rowed or skied Line-facing burpees Alternating dumbbell snatches (50/35) For score †Levels: Intermediate/70+ Advanced: Same reps as advanced, (40/30) dumbbell Beginner/70+ Scaled: 2-4-6-8-10…rep...Read More
Endurance: Every 12 minutes complete: 50/40 Calories rowed 25 Burpee box jump overs (24/20″) 600m run OR 750m Ski OR 1800m bike 3 Sets for time, each set †Levels: Intermediate/70+ Advanced: 40/32 Cal row, 20 burpee box jump overs (20/16″), 500m run OR 650m ski OR 1500m bike Beginner/70+ Scaled: 32/24 Cal row, 16...Read More
Conditioning†: Partner WOD 10 rounds of (alternate exercises): 1 Squat clean (205/133) 50-ft Handstand walk 10 Calories biked …Rest 3:00, then… 6 rounds of (equal work each movement): 50 Double unders 10 Bar-facing burpees For time †Levels: Intermediate/70+ Advanced: (165/108), 25-ft HS walk or 3 Wall-walks, 8 cal bike, 30 Double...Read More
Conditioning†: KO in the OK 2026 WOD 5 “Throwing Haymakers” 3-person team WOD version* Round 1: 30 Handstand push-ups 15 Snatches (95/63) Round 2: 30 Handstand push-ups 15 Snatches (115/83) Round 3: 30 Handstand push-ups 15 Snatches (135/93) For time (14:00 cap) *The team completes round 1, moves the bar forward and adds weight,...Read More
Classes next week are regular through Wednesday’s noon class, then no night class. The gym is closed on Thursday, January 1. Friday classes will be 0900 and 1200 only. Conditioning: KO in the OK 2026 “Built Not Born” WOD 6-person team WOD* As many rounds and reps as possible in 14-minutes of: Station 1,...Read More
Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register. Conditioning: WOD 1: 30-20-10 Rep rounds of: Front squats (95/63) Burpees over bar For time (8:00 cap) †Levels: Intermediate/70+ Advanced: 24-16-8 rep rounds, (80/53) Beginner/70+ Scaled: 21-14-7 rep rounds, (65/43) …Rest 10:00, then… WOD 2: Complete...Read More
Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register. Conditioning: 9-15-21 Rep rounds of: Overhead squats (95/63) Burpees-over-bar* For time (10:00 cap) *Two foot takeoff †Levels: Intermediate/70+ Advanced: 6-12-18 rep rounds, (80/53) overhead squats Beginner/70+ Scaled: 5-10-15 rep rounds, (65/43) overhead squats Strength: On a 2:00...Read More
