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 results and experiences in the commentsRead 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 2:00 clock: 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 70% 3 @ 75% 3 @ 80%   For Quality     Lift 2: Deadlift Wave-Loads Spend 10 minutes warming up to 60%, and then… On an every 2:00 clock: 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 70% 3 @ 75% 3 @ 80%   For Quality   Lift 3: Pike-Seated Double Dumbbell Strict Press On an every 2:00 clock:...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 jumps (24/20″), 6 power cleans (175/118) Beginner/70+ Scaled: 800m bike, 18 GHD SU to parallel, 14 box jumps (20/16″), 5 power cleans (145/98)     Post results and experiences in the commentsRead 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, 36/28 cal row, 25 burpees, 25/20 cal ski, 16 clusters (115/78) Beginner/70+ Scaled: 400m run, 40 kettlebell swings (35/25), 40/30 cal bike, 30 GHD, 30/24 cal row, 20 burpees, 20/16 cal ski, 12 clusters (95/63)     Post results and experiences in the commentsRead 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   †Levels: Intermediate/70+ Advanced: Same rep counts, complex (135/93),  strict or banded pull-ups, WB (20/14), double unders or 216 singles Beginner/70+ Scaled: Same rep counts, complex (105/68),  banded pull-ups or ring rows, WB (16/10), 108 singles     Post results and experiences in the commentsRead more