Time to see what your 3-person team can do for “1776”!   Conditioning†: MPCF Board WOD “1776” 3-person Team* WOD Buy-in: 144 Cals biked …then… 132 Kettlebell swings (53/35) 132 Double-unders 132 Double Dumbbell Push Press (2x 50/35) 132 D-ball cleans (100/70) 132 Wall-ball shots (20/14)@(10/9′) 168 Burpees 132 Pull-ups 132 Box jump overs (20″)...Read More

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

Endurance: Partner WOD Max calories biked in 40:00, partners switch every 2:00   For score     Post results and experiences in the commentsRead More

Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 20 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts)   For score (20 pts per round)...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

This Saturday’s Class is canceled for the “Tulsa CrossFit Area Poker Run”. Register HERE!     Endurance: Partner WOD, equal work On a 4:00 work/1:00 rest clock, rotate through the following stations: Calories skied Sled pull* (375/250) Burpee broad jumps* Calories rowed Farmer carry* (2 x 72/53) Sandbag lunges* (70/50) Wall-ball shots (20/14) @ (10/9′)   For...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

Endurance: Every 5-minutes, complete: 20/16 Calories rowed 400m Run   6 Rounds for total work time* *Athlete gets a 1-minute bonus to subtract from their total time if their slowest round is within 0:10 of their fastest round.   †Levels: Intermediate/70+ Advanced: 18/14 Cals, 300m Run Beginner/70+ Scaled: 16/12 Cals, 200m Run     Post...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