“30 more days!”   30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*   For Time   *Rx Masters 55+: KBS (53/35) Slammers (10/6) OHS (55/30) Run 400m     Post time to commentsRead More

    Just a reminder: Thursday night OPEN GYM is a fantastic time to come in & commit a solid hour to working skills/goals. 5:30-6:30pm “Chuck Norris”   Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-ups 7 Snatches (135/93) Run 200m   Post total rounds and extra reps to comments...Read More

  “Saturday Swag”   2 minutes of work, 1 minute of rest:   Handstand Push-ups Row (for calories) Power Cleans (125/83) Double Unders Grasshoppers …then, repeat with 1 minute of work, 30 seconds of rest   For Score   *Score is total number of reps and calories rowed   Post score to commentsRead More

  Strength WOD:   Snatch 1-rep max (20 minute time cap)   then:   Main WOD:   “60% of the time, works every time”   10-9-8-7-6-5-4-3-2-1 rep rounds of: Power Snatch (60% of 1-rep max) V-Ups Supermans**   For Time   Post 1-rep max and WOD time to comments   **Standard for Supermans. Lie on...Read More

  “I’m your Huckleberry” 10 Strict/Dead-hanging Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time     Post time to commentsRead More

 FYI: This Thursday, June 20, CF Broken Arrow is hosting the 2nd monthly “Girl’s Night Out CrossFit Style”. This is a new event hosted by a different box each month as an opportunity for Tulsa area CF ladies to get together, bring a non-cf friend (if you want), hang out and work out. Bring your...Read More

    “…the mice will play”   Part 1 8 minute time cap Power Clean/Front Squat Ladder (165/113)  Masters (115/73)   1 Power Clean + 1 Front Squat 1 Power Clean + 2 Front Squat 1 Power Clean + 3 Front Squat 1 Power Clean + 4 Front Squat etc.   Score = total number...Read More

    “Hooah…..or something Army like that”   10-9-8-7-6-5-4-3-2-1 rep rounds of: Clean and Jerk (145/93) Toes 2 Bar   Complete 20 Double-Unders after rep rounds 10-6 Complete 20 Speed Skips after rep rounds 5-1   For Time   Post time to commentsRead More

  “Windy City”   21-18-15-12-9-6-3 rep rounds of: Thrusters (45/33) Slammers (12/8)   For Time       Post time to commentsRead More

  “C & J Creation”   40 Double Unders 20 1-arm Kettlebell Swings (25/15) 10 Calories Rowed 5 Clean & Jerks (135/95)   4 rounds for time     Post time to commentsRead More