Congrats to all MP competitors! Returned home with 3 of 3 first place victories! 2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE Conditioning: Pick an option: Option 1: Row’d Royalty WOD 17.4 10,000m Row For Time Option 2: Partner up 10,000m 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
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
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
Monday classes will be at 0900 and 1030 only. Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High Pull (95/63) 50 GHD Sit-ups 40 Alternating Box Jumps 30 Wall-Ball Shots...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
