April 1, 2011

28 Comments / Workout of the Day (WOD) / By

Friday 110401

“Missy”

4 Rounds for time of:
10 Pull-ups
10 Overhead squats (Men 95 lbs, Women 65 lbs)
10 Ring dips
10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=91  Total Burpees=4,186

This Saturday, April 2nd, the 7, 8, & 9 o’clock hours are for CrossFit Open Competitors only.  There will be no regular class at 9:00am but we will still be having the 10:00am class for all members that are not in the CrossFit Open.  Heat times will be 7:30, 8:00, 8:30, 9:00 & 9:30am.  If you are in the CrossFit Open and do not have your heat time, text Breck at 918-639-9144.

April 1, 2011 Read More »