Click here to register for the 2014 CrossFit Games Click here to register for the 2014 Judges course   Due to Fittest in OK competition in OKC, all pm classes are canceled. 0530-1200 classes are normal. Good luck team!!   Skill Work: 5 minutes of Handstand work     Strength Work: Deadlifts 5-5-5-5-5 @ 50% 1-rep max 15:00 cap...Read More

Click here to register for the 2014 CrossFit Games Click here to register for the 2014 Judges course   Strength WOD: Hang Clean 4-4-4-4 @ 65% 1RM For Quality     Conditioning WOD: “Rock Shots” 10 Strict Pull-ups 15 Hollow Rocks 20 Wall Ball Shots (20/14) @ (10/9′) 250m Row   3 rounds for time Compare to Saturday, 08...Read More

Click here to register for the the 2014 CrossFit Games   Strength WOD: Back Squats 5-5-5-5-5 @ 50% 1RM For Quality (slow decent, EXPLODE up)     Conditioning WOD: “Eye on the Prize” Complete as many rounds as possible in 10:00 of: 5 Muscle -ups 10 Handstand Push-ups 15 Squats 30 Double Unders   For Score  ...Read More

  Strength WOD: Jerk 3-3-3-3-3+ @ 60% 1RM For Quality (15:00 cap)     Conditioning WOD: “Titanium Core” 1-2-3-4-5-6-7-8-9-10 Overhead Squats (95/63) 10-9-8-7-6-5-4-3-2-1 Toes-2-Bar   For Time     Post weight and reps, and time to commentsRead More

  Strength WOD: Deadlift 5-5-5-5-5 @60% 1RM For Quality     Conditioning WOD: “Late night” 7 Strict Pull-ups 14 Kettlebell Sumo Deadlift High-Pulls (53/35) 21 Double Unders   3 rounds for time     Post lift experience, weight used, and time to commentsRead More

    Strength WOD: Clean 3-3-3-3-3 @65% 1RM For Quality (15:00 cap)       Main WOD: “Wanted” 21-15-9 rep rounds of: Calories Rowed V-ups Ring Dips   For Time     Post time to commentsRead More

“Forgive me Father, I promise not to skip again.”   Strength WOD: Squat Snatch 5-5-5-5-5 @50% 1RM For Quality     Conditioning WOD: “Change up” 10 Wall-Ball Shots (20/14) @ 9′ 10 Kettlebell Swings (53/35)   10 rounds for time     Post weight and experience on lift, and time to commentsRead More

  “Muscle-head”   5 Muscle-ups 10 Overhead Squats (115/75) 20 Calories Rowed   4 rounds for time     Post time to commentsRead More

  “Mere Mortals”   Every minute on the minute perform: 3 Power cleans (115/75) 3 Front Squats 3 Split Jerks   Continue performing these 9 reps until you cannot complete the reps within the minute. There will be a 15 minute cap. If minute 14 is successful, on last minute, do as many cycles as...Read More

  Main WOD: “Skippin’ Town” 90 Speed Skips 60 Sledge Swings (10/8) 30 Slammers (12/8) 10 Parallette Pass Throughs   4 rounds*   …then 50 Burpees*   For total time     Strength WOD: Clean & Jerk (20 minute cap) Warm-up 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps...Read More