Wednesday, 26 June 2013



“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 comments

Monday, 24 June 2013



Just a reminder: Thursday night OPEN GYM is a fantastic time to come in & commit a solid hour to working skills/goals.


“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


Compare to May 23, 2012

Saturday, 22 June 2013


“Saturday Swag”


2 minutes of work, 1 minute of rest:


Handstand Push-ups

Row (for calories)

Power Cleans (125/83)

Double Unders


…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 comments

Wednesday, 19 June 2013


Strength WOD:



1-rep max

(20 minute time cap)




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)




For Time


Post 1-rep max and WOD time to comments


**Standard for Supermans. Lie on your stomach with legs and arms extended. Simultaneously raise both arms and both legs into a “superman” position. Pause at the top, holding that position for a distinct period, then lower back to the floor. Take your time with this exercise, don’t fly through it (pun intended).


Tuesday, 18 June 2013


“I’m your Huckleberry”

10 Strict/Dead-hanging Pull-ups

20 Shoulder Press (65/45)

300m Row


4 rounds for time



Post time to comments

Monday, 17 June 2013

 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 jump-rope. There are a group of ladies going from MP. Registration begins at 6:00pm. $5 fee at the door. Text Becky if you want to join. Open Gym will run as usual at the HealthZone. 


“Red Dirt Classic: Team Event 1 (Partner Version)”


Each Person Will Complete the Following:


25 Power Cleans (135/93)

25 Kettlebell Swings (55/35)

25 Box Jumps (24/20″)

25 Front Squats (135/93)


Post time to comments


*Partner A completes 25 Power Cleans then moves on to kettlebell swings. Partner B may start their 25 Power Cleans as soon as Partner A begins their kettlebell swings. You can only advance to the next movement once your partner ahead of you has completed and moved on to the next exercise.

**Each person must use the same weight for power cleans and front squats, however, the partners are not required to use the same weight. Try to pick a partner that is using a similar weight for ease of transition. ONLY ONE BAR IS ALLOWED IN EACH GROUP. If partner B needs to use a different weight, they must strip the bar down to their weight after Partner A finishes their Power Cleans. Once Partner A has completed box jumps, they must then rebuild their bar to the original weight for their Front Squats. Partner B will then rebuild the bar again once they are ready for their Front Squats.

Monday, 10 June 2013



“…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



Score = total number of Front Squats



Rest 7 minutes



Part 2

12 minute time cap

“Jump Everybody Jump”


200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles


For Time


Post score and time to comments

Compare Part 2 to February 5, 2013

Wednesday, 5 June 2013



“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 comments

Saturday, 01 June 2013


“Windy City”


21-18-15-12-9-6-3 rep rounds of:

Thrusters (45/33)

Slammers (12/8)


For Time




Post time to comments

Friday, 24 May 2013


“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 comments

Tuesday, 21 May 2013


“Red lands Partner Style”


Complete as many rep rounds as possible in 16 minutes of:

2 Reps

A: Push-up to clean, Snatch (135/83)

B: Push-up to clean, Snatch

4 Reps

A: Push-up to clean x 2, Snatch x 2

B: Push-up to clean x 2, Snatch x 2

6 Reps on…partners can decide how to split cycles, equal work required


Rep rounds increase by 2 each time: 2, 4, 6, 8, 10, 12…etc



Post total rounds and extra reps to comments

Monday, 20 May 2013

Congrats to Christian for a PR 6:44 Rx Fran & his first strict ring muscle-up. 

“I’d Rather Be Golfing”

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Overhead Squats (115/73)

1-2-3-4-5-6-7-8-9-10 rep rounds of:

Body Blasters*


For Time


WOD is performed as follows:

10 OHS, 1 body blaster

9 OHS, 2 body blasters

8 OHS, 3 body blasters

7 OHS, 4 body blasters



*Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep.

Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.



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