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
Handstand workshop with Becca Gutstadt 2017 CrossFit Judges course is now open! Click HERE Row Skill: Row’d Royalty WODs 17.2 A&B Row 2000m For Time 17.2 A: First 1000m time 17.2 B: Total time Don’t forget to post scores on the Row’d Royalty website! Conditioning: 5 Strict Handstand Push-ups 7 Front Squats...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
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
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
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
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, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will...Read More
