Congrats to Sarah Flynn-CFL1, Christian Steichen-CFL2 (awaiting new certificate), and Michael Such-USAW Lvl 1! Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (25/16) @ (10/9′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories...Read More
Fun times at Climb Tulsa!! Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots (20/14) @ (11/10′) 15/12 Calories Biked For Score *Alternate Exercises Strength: Shoulder Press 1-rep max Compare to Friday, 26...Read More
Skill: Row Sprints: 500m Row at 90% PR pace* Rest 2:00 500m Row* Rest 2:00 500m Row* For Time *This pace is 90% of current 500m row PR. Conditioning: “What’s in a name?” 5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups* 10 rounds for time Compare to Tuesday, 11...Read More
The Monday, 0845 class is canceled. Sorry for any inconvenience. Conditioning: “…the mice will play” Part 1 8 minute time cap Power Clean/Front Squat Ladder (165/113) Masters (115/73) 1 Power Clean + 1 Front Squat 1 Power Clean + 2 Front Squat 1 Power Clean + 3 Front Squat 1 Power Clean + 4...Read More
Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 5 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating rounds, in 5 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For...Read More
Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m) …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 Toes-to-Bar 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40...Read More
Congrats to “Ape To No Good” for making the finals, and finishing 8th out of 29 teams! Skill/CFE: Row 500m Rest 3 minutes 3 rounds for total sprint time Conditioning: “Let’er Rip” 3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans …then 6 rounds of: Sprint 200m Rest 1 minute*...Read More
Proud to be a part of this AWESOME team! Congrats to “MP Silverbacks” on 2nd place. Next year 1st is ours! Conditioning: Partner WOD As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Plate-facing Burpees, jumping onto a 45lb weight plate, then…...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Sprints: Row and Bike 25/20 calories biked rest 1:00 20/16 calories biked rest 1:30 15/12 calories biked rest 2:00 30/24 calories rowed rest 1:30 20/16 calories rowed rest 1:00 10/8 calories rowed For total sprint time Conditioning: Complete as many rounds in...Read More
