“Fire Alarm” For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 BurpeesRead More

“Randy’s on the Run” 5 rounds: 400m Run 15 Power Snatches (75/55)Read More

“Clean Break” Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100 Meter Run *Partner completes full round, then switch* **Partner 1 does 10 then Partner 2 does 10 then both do 9**Read More

“Open Test” AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-UpsRead More

“Wrecking Ball” AMRAP 18 Teams of 3: 50m KB Farmers Carry (70/53) 100m sandbag Run (70/50) 200m Run When partner clears the sandbag run, next partner can start.Read More

Strength Split Jerk Strict Press – 3×3 Jerk Balance – 3×3 Split Jerk – Heavy Single “Nine Lives” AMRAP 9 6 Strict Pull-Ups 9 Front Squats (135/95)Read More

“Fifth Wheel” AMRAP 5 7 Rounds of “The Chief” (115/80) Max Calorie Bike rest 5 minutes  AMRAP 5 6 Rounds of “The Chief” (135/95) Max Calorie Bike rest 5 minutes AMRAP 5: 5 Rounds of “The Chief” (155/105) Max Calorie Bike 1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air SquatsRead More

21-15-9 DB Snatches (50/35) Calorie Row … Directly into… 21-15-9 Box Jump Over (24/20) Pull-UpsRead More

OPEN GYM 1P-2P EMOM 10 2 Pausing Back Squats then “Midline” 3 rounds, not for time: 25 AbMat Sit-Ups 25 Hip Extensions 25 Flutter KicksRead More

CrossFit Owasso Poker Run all morning today. NO 8AM OR 9AM CLASS THIS MORNING GYM WILL BE OPEN TO COME IN AND COMPLETE DESIGNED WORKOUT FOR POKER RUNRead More