2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE Conditioning: “In Sync” Perform as many reps as possible in 1 minute at each station, 15 seconds to rotate, 90 seconds rest between rounds of: Slammers (12/8) Wall-Ball Push-ups Double Unders Box Jumps (24/20″) Chest-2-Bar...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Strength & Conditioning: Every minute on the minute until failure perform: 1 Hang Squat Snatch*, then add (10/5) For max load   …now continue on with EMOM, and perform: 1 Hang Squat Clean, then...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Strength WOD: Perform the following for quality (20 minute cap): Thruster Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: Run 300m 5 pull-ups 10 Hand-release Push-ups 15 Squats   …rest 5 minutes, then… Partner up, and complete as many rounds...Read More

Jacket order getting placed Wednesday morning. Make sure your orders are in. 2017 CrossFit Judges course is now open! Click HERE   Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds* Backward roll to Candlestick 10 reps Candlestick to Tuck up Handstand 10 reps   *30 seconds...Read More

Don’t forget to sign up for the Handstand 101 for Saturday, 1400-1600, at the Yoga Room in Tulsa. Cost is $25.   Strength & Conditioning: Partner WOD Every minute on the minute perform one round of: 2 Squat Clean* 4 Burpees-Over-Bar   …Upon failure to complete within designated minute; rest one minute, then perform one...Read More

Bring-A-Friend WOD Conditioning: Partner WOD* Complete as many rounds and reps as possible in 15 minutes of: 4 x 200m Sprint 30 Wall-Ball Sit-up Throws (20/14) @ 5m 30 Wall-Ball Volleyball Throws (20/14) @ 8′ 30 Push-ups   For Score   …rest 3 minutes, then… Complete as many rounds and reps as possible in 10...Read More

KO in the OK, “Team Honey Pepper Bacon”.   Skill: Row’d Royalty WOD 17.1 A-C 500m Row Rest 3 minutes   3 rounds A. Fastest 500m Time B. Slowest 500m Time C. Total Rowing Time   Conditioning: Complete as many reps as possible in 10:00 of: 30 Single Unders 10 Handstand Push-ups 20 Wall-Ball Shots...Read More

KO in the OK is going on this weekend at the UMAC located near 71st and Mingo. Come out to support our team “Honey Pepper Bacon”.  If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site,...Read More

Class on Monday is at 0900. All other classes on Monday are cancelled.    Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female) Part 1: 10 Inch-Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/25) 60 Wall-Ball Shots (20/14) @ (10/9′)...Read More