***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** ***BEGINNER’S CLASS STARTS TODAY @ 6:30 PM!*** PULL UPS 15 minutes 4 x 6 WtD Pullups Building “BOLT EXTRACTION” 6 Rounds For Time 4 Power Clean (185/135) 8 CtB Pullups 50 DoubleundersRead More
What is your name or nickname? Don’t really have one…it used to be Rossenecerous 😊 What are your favorite hobbies, talents, skills outside of CrossFit? My time outside CrossFit is mainly spent entertaining a 7yr old boy. So I’ve spent the last few years getting much better at mountain biking and fishing. If it is...Read More
HAPPY NEW YEAR!!! ***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** 9 AM CLASS TODAY ONLY! “NEW YEAR NEW REAR“ For Time Buy in 800m Run 5 Rounds 25 Wallballs (20/14) 15 Cal Airbike / 20 Cal Row 24 Weighted Walking lunges 45/25 plate 15 Cal Airbike / 20 Cal Row Buy out ...Read More
***NEW YEAR’S EVE SCHEDULE*** New Years Eve Friday, Dec 31st:5:30am, 6:30am, 9:30am & 12pm ClassClosed the remainder of the day New Years Day Saturday, Jan 1st:9am Class ONLY ***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** POWER SNATCH EMOM x 12 1 Power Snatch + 1 Hang Snatch + 1 OHS “EARTHQUAKE RATED” 12...Read More
***NEW YEAR’S EVE SCHEDULE*** New Years Eve Friday, Dec 31st:5:30am, 6:30am, 9:30am & 12pm ClassClosed the remainder of the day New Years Day Saturday, Jan 1st:9am Class ONLY ***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** FRONT SQUAT 15 minutes 4 x 8 rest as needed “HAIR CLIP” For Quality 5 minutes 10 sec...Read More
***NEW YEAR’S EVE SCHEDULE*** New Years Eve Friday, Dec 31st:5:30am, 6:30am, 9:30am & 12pm ClassClosed the remainder of the day New Years Day Saturday, Jan 1st:9am Class ONLY ***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** “TOUGH SLEDDING” For Time 50-40-30-20-10 • Abmat Situps • American KbS (53/35) • Doubleunders x 2 ACCESSORY 4...Read More
***NEW YEAR’S EVE SCHEDULE*** New Years Eve Friday, Dec 31st:5:30am, 6:30am, 9:30am & 12pm ClassClosed the remainder of the day New Years Day Saturday, Jan 1st:9am Class ONLY ***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** PRESS 15 minutes 4 x 8 rest as needed “HIGH CHAIR” For Effort & Quality 8-12 Strict Chinup...Read More
***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** “DEMOTED” For Total Reps 2 min AMRAP 15 Power Clean (115/85) AMRAP Burpee Box Jump Overs (24/20) Rest 1:00 x 6 Rounds start on: 0:00, 3:00, 6:00, 9:00, 12:00 & 15:00 ACCESSORY 5 Sets For Quality 20 sec Russian Twists 20 sec Tuck Ups 20...Read More
