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
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
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
Regular Saturday Class canceled this week for the “Tulsa CrossFit Area Poker Run” Conditioning: “MP Ante Up!” 3-Person Team WOD On a 3:00 work/2:00 rest clock, as a team complete max reps at the following stations: Station 1: Cleans (135/93) Station 2: Wall-ball shots (20/14) @ (10/9′) Station 3: Toes-to-bar For score* *Cleans are...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†: 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†: Partner WOD, alternate full rounds As many rounds and reps in 25-minutes of the following: 3 Muscle-ups 6 Front squats (135/93) 9/7 Calories biked †Levels: Intermediate/70+ Advanced: Same reps, chest-to-bar pull-ups, (115/78) front squat Beginner/70+ Scaled: 3 ring rows/banded pull-ups, 5 front squats (95/63), 7/5 calories biked Post results and...Read More
Conditioning: Partner WOD 3:00 * 3:00 * 3:00 * 4:00 round times of: Buy-in each round: 45 wall balls 15 synchro line facing burpees …then… In the remaining time, max Sandbag cleans For total cleans across all 4 sets *Rest 1:00 between rounds Wall balls: RX 25/20 Int/Mstrs 20/14 Burpees: synchro chest on...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
