Throwback Tuesday, November 2015   Sprints: 200m Run Rest 1:00 400m Run Rest 2:00 600m Run Rest 3:00 400m Run Rest 2:00 200m Run   For Total Sprint Time   Conditioning: 70 Calories Rowed 40 Wall-Ball Shots (25/16) @ (10/9′) 20 Handstand Push-ups 10 Muscle-ups   For Time* *can partition anyway needed     Post...Read More

  “Manic Monday”* 15 Burpees-Over-Bar …then… 3 rounds of: 3 Strict Pull-ups 6 Power Snatches (135/93) 9 Barbell Push-ups …then… 100 Double Unders …then… 4 rounds of: 4 Chest-2-Bar Pull-ups 8 Squat Cleans (205/133) 12 Alternating Goblet Lunges (70/45) …then… 15 Burpees-Over-Bar   For Time *At three random times, a whistle will blow, stop where...Read More

  Conditioning: 3-person team WOD “Karen” 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   “Diane” 21-15-9 rep rds of: Deadlifts* Handstand Push-ups *(225/153) – Rx (185/123) – 55+ Masters Rx (155/103) – Scaled (135/93) – Masters...Read More

  Congrats to Sarah Flynn-CFL1, Christian Steichen-CFL2 (awaiting new certificate), and Michael Such-USAW Lvl 1!   Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (25/16) @ (10/9′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories...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

  Skill: Row Sprints: 500m Row at 90% PR pace* Rest 2:00 500m Row* Rest 2:00 500m Row*   For Time *This pace is 90% of current 500m row PR.   Conditioning: “What’s in a name?”   5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups*   10 rounds for time Compare to Tuesday, 11...Read More

The Monday, 0845 class is canceled. Sorry for any inconvenience.    Conditioning: “…the mice will play” Part 1 8 minute time cap Power Clean/Front Squat Ladder (165/113)  Masters (115/73) 1 Power Clean + 1 Front Squat 1 Power Clean + 2 Front Squat 1 Power Clean + 3 Front Squat 1 Power Clean + 4...Read More

  Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 5 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps, alternating rounds, in 5 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For...Read More

  Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m)   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 Toes-to-Bar 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40...Read More

Congrats to “Ape To No Good” for making the finals, and finishing 8th out of 29 teams!   Skill/CFE: Row 500m Rest 3 minutes   3 rounds for total sprint time   Conditioning: “Let’er Rip” 3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans …then 6 rounds of: Sprint 200m Rest 1 minute*...Read More