“Open 16.4” AMRAP 13:55 Deadlifts (225/155)55 Wallballs (20/14)55 Calorie Row55 Handstand Push-ups HOME GYM AMRAP 13:55 Double Dumbbell Deadlifts55 Single Dumbbell Goblet Squats55 Shuttle Runs [10 Meters]55 Double Dumbbell Push PressRead More

“Ketty” 5 Rounds For Time:400 Meter Run30 Kettlebell Swings (53/35)30 Step Back Lunges HOME GYM 5 Rounds For Time:400 Meter Run30 Single Dumbbell Swings (15 Each Side)30 Step Back LungesRead More

“Cho To-Go” AMRAP 5:40/30 Calorie Row20 Box Jump Overs (24″/20″)AMRAP “Macho Man” (135/95) Rest 5 Minutes AMRAP 5:30/21 Calorie Row15 Box Jump Overs (24″/20″)AMRAP “Macho Man” (155/105) Rest 5 Minutes AMRAP 5:20/15 Calorie Row10 Box Jump Overs (24″/20″)AMRAP “Macho Man” (185/135) HOME GYM 3 Rounds x AMRAP 5:50 Meter Dumbbell Farmers Carry1 Round of “Dumbbell...Read More

Barbell Complex On the 1:30 x 6 Sets:1 Power Snatch3 Overhead Squats “Top Shelf” AMRAP 15:21 Wallballs (20/14)12 Power Snatches (95/65)15 Toes to Bar12 Overhead Squats (95/65)Read More

“Double-Edged” 7 Rounds For Time:500 Meter Assault Bike30 Double Unders10 Burpees Body Armor Cash-Out 2 Sets:1 Minute Banded Pull-Aparts1 Minute Side Plank (Each Side)1 Minute Banded Front PlankRead More

KO in the OK TOMORROW at the UMAC “Wunderful” 10 Rounds For Time [25 Minute Cap]:30 Double Unders20 AbMat Sit-ups10 Hand Release Push-ups HOME GYM 10 Rounds For Time [25 Minute Cap]:30 Double Unders20 Sit-ups10 Hand Release Push-upsRead More

KO in the OK this WEEKEND SATURDAY & SUNDAY Barbell Complex On the 1:30 x 6 Sets:3 Front Squats3 Push Press “Blitzen” 5 Rounds For Time:20/15 Calorie Row10 Thrusters (115/85) HOME GYM 5 Rounds For Time:100 Meter Double Dumbbell Farmers Carry20 Double Dumbbell ThrustersRead More

Name: Gary Dehart Age: Turning 60 during the 2021 Open Occuptaion: Account Manager When did you first start CrossFit? About 5 years ago. Tell us about your sports & fitness background.In high school, I played football, wrestled, and played golf. During my college years, I began weight lifting and played rugby at Oklahoma State; also,...Read More

KO in the OK this WEEKEND SATURDAY & SUNDAY “Control-Alt-Delete” On the 5:00 x 4 Rounds:20 Alternating Dumbbell Snatches (50/35)40 Air Squats20/15 Calorie Assault Bike HOME GYM On the 5:00 x 4 Rounds:20 Alternating Dumbbell Snatches30 Shuttle Runs [10 Meters]40 Air SquatsRead More

KO in the OK this WEEKEND SATURDAY & SUNDAY “DelighT” AMRAP 15:12 Box Jumps (24″/20″)12 Deadlifts (155/105)9 Bar-Facing Burpees9 Hang Power Cleans (155/105)6 Strict Pull-ups6 Push Jerks (155/105) HOME GYM AMRAP 15:21 Dumbbell Facing Burpees15 Double Dumbbell Deadlifts12 Double Dumbbell Hang Power Cleans9 Double Dumbbell Push JerksRead More