“Gonna Fly Now”   Complete as many rounds as possible in 9 minutes of:* 5 Snatch* (115/73) 10 Grasshoppers 20 Double Unders   Rest 2 minutes   Complete as many rounds as possible in 7 minutes of: 5 Snatch (115/73) 10 Burpees 20 Speed skips   Rest 2 minutes   Complete as many...Read More

Mother and son row team! Rest Day     Open Gym @ 1730 Pick a lift, skill, missed WOD, or a WOD you would like to try       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 1 minute on, 1 minute off; 2 minutes on, 2 minutes off;...Read More

  “Fire Team”   30 Calorie Row 30 Burpees 30 Ground-2-Overhead (115/83) 30 Toes-2-Bar 30 meters of Overhead Walking Lunges (45/25) 60 meter Shuttle Sprint   For Time     Post team time to comments   Instructions: Teams of 4 (2 men, 2 women preferred). All four athletes perform the entire WOD. The first athlete...Read More

  Main WOD: Snatch 3-3-3-3-3   Post max weight to comments       CFE WOD: Choose a sport: Run: 600m, rest 3 minutes x 5 Row: 800m, rest 3 minutes x 5 Bike: 1800m, rest 3 minutes x 5 Swim: 150m/yd, rest 3 minutes x 5   Post sport and total sprint time to...Read More

  “Sumo Wall Jumping”   3 Wall Climbs 9 Kettlebell Sumo Deadlift High-Pull (70/53) 27 Double Unders   10 rounds for time     Post time to commentsRead More

Main WOD:   Complete as many rounds as possible in 13 minutes of: 13 Wall-Ball Shots (20/14) @ (10/9′) 13 Toes-2-Bar   Post total number of rounds       CFE WOD: Choose a sport, 12-15 rounds of:   Run: 100m, rest 2 minutes Row: 125m, rest 2 minutes Bike: 300m, rest 2 minutes Swim:...Read More

  “Fantastic Four” 4-person team WOD   A: Row Calories* B: Max rep Slammers (12/8) C: Max rep Box Jumps (24/20″) D: Max rep Burpees   For Score     Post individual score and total team score to comments   *Notes: Directions: This is a 4-person, 3 round WOD. Round 1 (35 male/30 female) cal,...Read More

  Rest Day       CFE WOD:   Choose a sport: Run: 8 x 200m, rest 3 minutes Row: 8 x 250m, rest 3 minutes Bike: 8 x 600m, rest 3 minutes Swim: 8 x 50m/yd, rest 3 minutes   ALL OUT EFFORTS!!!   Post sport and total sprint time to commentsRead More

  “Butler Boone”   10 Squat Snatches (95/63) 30 Pull-ups 50 Wall-Ball Shots (20/14) @ (10/9′) 70 Slammers (12/8) 90 Speed Skips 1000 meter Row 80 Walking Lunges 60 Double Unders 40 Push-ups 20 Clean and Jerks (95/63)   For Time     Post time to commentsRead More

  There will be a group meeting at the HZ at 1400, 01 JAN, to take a field trip to CrossFit Primus in Owasso to do a WOD at 1500. Everyone is welcome to join. There will be a $15 walk-in fee. Let any of the coaches know if you plan to go.   Gym...Read More