2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning: “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93)   2 rounds   Sell-out: 40 Burpees onto a 45lb plate...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning: Sweetheart Showdown III Partner WOD Part A: 0:00-7:00 40 Bar-Over-Burpees 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Chest-2-Bar Pull-ups 10 Deadlifts (225/155) For Time   Part B: 7:00-14:00 40 Deadlifts (225/155) 30 Wall-Ball...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning: “Fittest in OK Final WOD” (intermediate version) 3 rounds 10 Thrusters (115/75) 2 Rope Climbs (12′) …then… 2 rounds 15 Overhead Squats (115/75) 15 Ring Push-ups …then… 1 round 30 Shoulder-2-Overhead (115/75) 30 Pull-ups...Read More

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     Conditioning: 200m Row 21 Overhead Squats (95/63) 21 Hand-Release Push-ups 300m Row 15 Overhead Squats 15 Hand-Release Push-ups 400m Row 9 Overhead Squats 9 Hand-Release Push-ups 500m Row 6 Overhead Squats 6 Hand-Release Push-ups  ...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Rowing Skill Work: Choose one: Option 1: Row’d Royalty 17.3 A&B 250m Row Rest 30 seconds 500m Row Rest 1 minute 750m Row Rest 2 minutes 1000m Row   17.3 A – 250m row...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

Don’t forget to sign up for the Handstand 101 for Saturday, 1400-1600, at the Yoga Room in Tulsa. Cost is $25.   Conditioning: 20/15 Calories Rowed* 16 High-Low’s* 12 Kettlebell Swings (72/53) 8 Power Snatches (95/63)   4 rounds for time *Males row 20 calories, females row 15. High-Lows start in the high plank. Lower...Read More

0900 day after Christmas class!   Conditioning: Run 200m 10 Alternating Kettlebell Snatches (53/35) 20 Alternating Overhead Walking Lunges (45/35) 10 Toes-2-Bar   4 rounds for time   Strength: 3-person team Clean & Jerk Ladder 9 reps @ (135/83) 9 reps @ (155/93) 9 reps @ (175/103) 9 reps @ (195/113) 9 reps @ (205/123)...Read More

Classes are at 0900 and 1030 only. Make sure you are signed up.   Conditioning: “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (53/35) 10 Handstand Push-ups   5 rounds for time Compare to Saturday, 02 January 2016   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad...Read More