Steichen Family Row Team   Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality     Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as...Read More

Bob Morgan throwing the first pitch at last nights game. “STRRRRIKE!”   “Three’s Company”   WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm...Read More

Congratulations to Mark Gray! Voted Tulsa’s Healthiest CEO!   Speed Test: 500m Row   For Time     Conditioning: Partner WOD: “Merging Lines” 100 Kettlebell Swings (53/35) 50 Burpees 30 Toes-2-Bar 800m Shuttle Run (alternate every 200m) 30 Toes-2-Bar 50 Burpees 100 Wall-Ball Shots (20/14) @ (10/9′)   For Time WOD courtesy of CrossFit Merge Partners...Read More

  Team Event 1: 0:00-1:00 Female 1 row max calories 1:00-2:00 Female 2 row max calories 2:00-2:30 Transition 2:30-4:00 Max Clean-to-Overhead (135/93) 4:00-4:30 Transition 4:30-5:30 Female 1 row max calories 5:30-6:30 Female 2 row max calories 30 second transition, now repeat with Male Athletes   For Total Score (Total Calories + Total Clean & Jerks)...Read More

    Strength: Clean to 2 Front Squats (15:00 time cap)   For Max Load Perform one clean, then perform 2 front squats.     Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes  ...Read More

  Max Height Box Jumps 3-3-3-3-3-3   Strength WOD: Back Squat 5 @ 65% 5 @ 75% 5 @ 85%     Conditioning WOD: 20 Unanchored Sit-ups 15 Med Ball Push-ups 10 Chest-2-Bar Pull-ups   3 rounds for time   Rest 5 minutes   Partner up, perform hill sprints. Start at bottom of hill. Partner...Read More

  Partner WOD  “Two to Tango”   40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row   For Time     Post time to comments Compare to Friday, 26 July 2013Read More

“I’ve  been screaming at the top of my lungs at my family, ‘Work out! Work out! Old age is coming!” – Cher HAPPY BIRTHDAY! ANOTHER YEAR STRONGER! “As You Were” 8 Burpee Box Overs (30/24″) 8 Power Cleans (135/93) 8 Toes to Bar + Knees to Elbow* 8 Front Squats (135/93) 8 Ring Dips  ...Read More

Click here to register for the the 2014 CrossFit Games   Strength WOD: Hang Snatch 3-3-3-3-3 @60% 1RM For Quality (15:00 cap)       Main WOD: “The Challenge” 20 Chest-2Bar 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...Read More

Holiday Hours: 31 DEC will be 0515, 0900 & 1200; 01 JAN Closed; and 02 JAN will be normal hrs   Strength WOD: Perform the following for quality (20 minute cap): Clean & Jerk Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More