Saturday August 17, 2013



For Time
400 Meter Farmers Carry
50 Double Unders
40 Overhead Walking Lunge (45,25)
30 Sit-Ups
20 Toes to Bar
10 Burpee Pull-ups
500 m run
10 Burpee Pull-ups
20 Toes to Bar
30 Sit-Ups
40 Overhead Walking Lunge
50 Double Unders
400 Meter Farmers Carry

Friday August 16, 2013

Allison C




10 rounds for time:
200 Meter Run
10 Deadlifts (body weight, 3/4 body weight)

T-Town Night at the Tulsa Drillers

Sunday August 25th, 7:05 pm
Who’s ready for a little baseball….Tulsa Drillers Baseball that is. Bring the whole family for a fun CrossFit T-Town night at the Tulsa Drillers. Sunday August 25th, 7:05 pm. Tickets are free and are on a first come first serve basis so make sure you sign up now before we run out! If you are interested please email Paige at before August 22nd. -Children under 3 are free! Don’t miss out! We are going to print up a fun Drillers Blue T-Town shirt so we can show our love for the team.

Thursday August 15, 2013


Calling all ladies! Tonight T-Town is hosting Girl on Girl, a Ladies only CrossFit Night. Grab your friends and family and head to T-Town at 6:30 pm for a fun filled night of working out, music, giveaways and yummy recovery snacks from Dish by M. 

All evening classes will be canceled including the 4:30 pm, 5:30 pm CrossFit classes and 6:30 pm Barbell club and Power Camp. 


Squat Snatch Ladder


Muscle-up (Substitute Wall Climbs)
Squat Snatch (135 lbs, 95 lbs)

Wednesday August 14, 2013

Nik Deadlift


400-200-400-200-400 meter run
(rest one minute between runs)


21-15-9 rep rounds for time of:
Box jumps (24″ box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)

Girl on Girl CrossFit Night this Thursday

CrossFit T-Town is hosting the monthly Girl on Girl Ladies Night, this Thursday August 15th. All evening classes will be canceled to prepare for this great event. All proceeds will go to support the Harry Family and we will be doing a WOD in honor of April’s Husband, Jonathan. We will have a live DJ, door prizes and Dish by M will be supplying the post workout recovery fuel. Hope to see you there!

Tuesday August 13, 2013



“The Bear Complex”
5 Rounds
7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press
Rest as needed between rounds.
Click here for a video demo and explanation of “The Bear Complex”.

Monday August 12, 2013

[message_box title=”Please Note:” color=”red”]All evening classes this Thursday night will be canceled, including the 4:30 and 5:30 pm CrossFit class, T-Town Barbell Club and Power Camp. Instead we will be hosting Girl on Girl a Ladies Only Night of CrossFit and we encourage all the Ladies of CrossFit T-Town to come and workout. Hope to see you there!


Skill Test (3 mins rest between each skill)
500 m row
Max Double Unders in 2 minutes
Max Handstand Push-ups in 2 minutes
7 rounds for time:
10 wall-ball shots
10 pullups


Saturday August 10, 2013



Tackle this WOD as a pair or on your own!

Team of 2
1.25 Mile Run
50 Burpees
100 Push Press (75/55)
150 Kettlebell Swings (55/35)
200 Box Jumps
250 Air Squats
1.25 Mile Run
Partners must run the miles together but the rest of the workout is done with only one athlete working at a time.

As an Individual complete the following:
1.25 Mile Run
25 Burpees
30 Push Press (75/55)
50 Kettlebell Swings (55/35)
70 Box Jumps
90 Air Squats
1.25 Mile Run