When your shirt looks like this BEFORE the WOD starts, you are properly warmed up! Conditioning: 3-person Team WOD, equal work required On a running clock… From 0:00 to 5:00 complete… Max rep Wall-walks …rest from 5:00 to 7:00 and then… From 7:00 to 17:00 complete… 45 Squat cleans (185/123) Max calories...Read 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
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
Register to compete in the Big 3 Power Output Challenge hosted by Rogue! Conditioning†: 3-person Team WOD (~equal work required) On a running clock…. From 0:00 to 10:00 complete…. 90/72 Calories skied* Max squat cleans (185/123) in remaining time For score …rest from 10:00 to 12:00 and then… From 12:00 to 20:00...Read More
Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE! Conditioning: 3-Person Team WOD Complete as many reps as possible in 9 minutes: 5 Wall-ball shots (25/16) @ (10/9′) 3 Burpees-over-bar 1 Snatch (155/103) …rest 2-minutes, then… Complete as...Read More
Register to compete or volunteer at the Spring TRU Challenge, April 25th! Click HERE! Conditioning†: 3-Person Team WOD, equal work required 6 Rounds, alternating full rounds: 25-ft Dumbbell front rack lunges (2 x 50/35) 5 Wall-walks 5 Devils press (2 x 50/35) 25-ft Dumbbell overhead walking lunges (2 x 50/35) For time (12:00...Read More
Click this link to register for the 2026 CrossFit Games Open! Conditioning: 3-person Team WOD, equal work required On a running clock… From 0:00 to 5:00 complete… Max rep Wall-walks …rest from 5:00 to 7:00 and then… From 7:00 to 17:00 complete… 45 Squat cleans (185/123) Max calories skied in remaining time For...Read More
Click this link to register for the 2026 CrossFit Games Open! Conditioning: Spring TRU Challenge WOD 1 – Individual* “Junk in the Trunk” Complete as many reps in 2-minutes of: Back squat For max tonnage (weight (lbs) x reps) *Athlete chooses load before “Go!”, and must remain at the given load for the...Read More
Click this link to register for the 2026 CrossFit Games Open! Conditioning: Spring TRU Challenge WOD 3 – Individual “Trust the Process” 3 Rounds* of a 3-minute AMRAP of: 20 Russian kettlebell swings (53/35)* 15 Reverse goblet lunges 10 Single-arm KB shoulder-to-overhead For scores *Rest 1:00 between the 3-minute rounds *Novice: (35/25) ...Read More
