1000m run/row 11 Box Jumps (24/20) 11 Thrusters (135/95) 11 Burpee Chest to Bar 11 Power Cleans (135/95) 11 HSPU 11 KBS (70/53) 11 Toes to Bar 11 Deadlifts (135/95) 11 Push Jerk (135/95) 1000m run/rowRead More

Picture taken from one of Marina’s first classes. Today is Mike and Marina’s last day at the gym before moving of to Colorado. Be sure to wish them well and send them off with  hug. We’ll miss you two!! Chi mi a-rithist thu! Strength: Find 1 rep Bench press WOD: “Annie” 50-40-30-20-10 – Double Unders – Sit...Read More

Strength: Deadlift 4×8 @65% Strict Press 4×8 @65% WOD: 10 RFT: 4 Power Snatch (115/75) 12 Wall Balls (20/14) Some of you may know Taylor Sanders from CrossFit Koda in OKC. Recently she needed a life-saving, emergency surgery on August 21, 2015. You can view more info about her situation by clicking on the link...Read More

Team or individual. WOD: 25 min. AMRAP – 5 HSPU – 10 Box Jumps (24/20) – 15 KBS (55/35) Some of you may know Taylor Sanders from CrossFit Koda in OKC. Recently she needed a life-saving, emergency surgery on August 21, 2015. You can view more info about her situation by clicking on the link...Read More

Strength: Front Squat 10-5-3-1-1-3-5-10 70%-80-85-90-95-85-80-70% WOD: – 30 Shoulder to Overhead (135/95)Rx – 20 Front Squats (135/95)Rx – 10 Front Rack Lunges (135/95)Rx ** You drop the bar 10 BurpeesRead More

WOD: 4 Rnds – 30 Air Squats – 10 Power Cleans (135/95) – 7 Pull Ups – 400 m RunRead More

Open gym 1-2pm.Read More

For Time: 100 Push Ups 400 m Run 75 Push Ups 800 m Run 50 Push Ups 1200 m Run 25 Push Ups 1600 m RunRead More

WOD: Fight Gone Bad Three rounds of: Wall-ball, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20/16 Push-press, 75/55 Row (Calories) 1 minute restRead More

Strength: Back Squat – 3×12 @65% Strict Press – 3×10 Good Morning – 3×8 Floor Press – 3×6 Or 3x1000m row rest 4 minutes between sets. WOD: 6 min. AMRAP 5 Push Ups 5 Box Jumps (24/20) 5 Ring Dips 5 Air SquatsRead More