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: “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
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
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
Skill: Rower Stroke Work 10 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 20 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 10 Hard Pulls…finished For total meters pulled *Hard Pull = maximal torque on each pull, s/m between 21-25 Conditioning: Complete as many rounds and reps...Read More
Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same...Read More