This Saturday’s Class is canceled for the “Tulsa CrossFit Area Poker Run”. Register HERE! Open Gym 1200-1330 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club† Lift 1: Bench Press Take 7-minutes...Read More
This Saturday’s Class is canceled for the “Tulsa CrossFit Area Poker Run”. Register HERE! Conditioning: Every 10:00 on the minute perform: 500m Row/500m Ski/1200m Bike 9 Devil presses (2 x 50/35) 7 Strict handstand push-ups 5 Squat snatches (155/103) 3 Sets for time each set (8:00 cap each set) Compare to Monday, 08 December 2025...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
Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club†: Lift 1: Overhead Squat Wave-Loads Spend 10 minutes warming up to 60%, and then… On an every...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
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†: 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
