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

  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 Double unders or 60 single unders, 8 bar-facing burpees Beginner/70+ Scaled: (115/78), 2 Wall-walks or 50-ft bear crawl, 6 cal ski, 40 single unders, 6 bar-facing burpees     Post results and experiences in the commentsRead 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 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: On a 4:00 clock: 25-ft Barbell banded kettlebell oh walk ⇒ 5 Overhead squats ⇒ 25-ft Barbell banded kettlebell oh walk   4 Sets for quality, increase kettlebell weight each round   Lift 2: Snatch Spend 10-minutes warming up to 80% on 1-Rm and then, On a 1:00 clock: 1 @ 80%   10 Sets for quality   Lift 3: On an every 3:00 clock: 8/side Bulgarian split squats   4 Sets for quality     Accessory: Spend 10-minutes working on the GSSP   †MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is...Read more

  Conditioning†: MPCF Hero Board WOD “Lumberjack 20”* 20 Deadlifts (275/183) Run 400m 20 Kettlebell Swings (72/53) Run 400m 20 Overhead Squats (115/73) Run 400m 20 Burpees Run 400m 20 Chest-2-Bar Pull-ups Run 400m 20 Box Jumps (24/20″) Run 400m 20 Double Dumbbell Squat Cleans (2×50/35) Run 400m   For Time *On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. SPC Frederick Greene, 29, of Mountain City, Tennessee, PFC Aaron Thomas Nemelka, 19, of West Jordan, Utah, PFC Michael Pearson, 22, of Bolingbrook, Illinois, and SPC Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded, were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.   †Levels: Intermediate/70+ Advanced: Same reps/distance, (215/143) DL, (62/45) KB, (95/63)...Read more