Saturday class is a Cancer benefit WOD held at Vertical CrossFit, 1660 East 71st Street, Suite O, Tulsa, OK 74136. WOD’s will be started every hour from 0900 to 1300. Warm-up for the first WOD will start at 0830.   Strength: Deadlift 1-rep max   Conditioning: Every Minute On the Minute perform: 10 Double Unders...Read More

 Click here to register for Masters Functional Fitness League (MFFL)   Strength: MFFL WOD 2.5 Back Squat* Max reps in 3-minutes Racks are allowed   *Weights [Age: (Rx weight)]: 49 & below: (155/105) 50-59: (135/85) 60-64: (115/65) 65+ & Scaled: (95/45)   Conditioning: Exactly 5:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20...Read More

Flashback: Battle Over Redlands 2013  0630 class is canceled today. Sorry for any inconvenience.   Conditioning: MFFL WOD 2.7 7-minute AMRAP 20 Double Unders* 5 Overhead Squats*   For total weight lifted   *Instructions: 20 double unders are RX, 80 singles is scaled. Overhead Squats are performed for Rx and Scaled the same. Athlete can have...Read More

  Conditioning: Partner WOD*: “You go, I go” With a 6-minute cap perform as many reps as possible of: 30 Deadlifts (225/153) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Chest-2-Bar Pull-ups …rest 1-minute and strip weights, then… With a 6-minute cap perform as many reps as possible of: 20 Hang Power Cleans (135/93) 20 Wall-Ball Shots...Read More

  Skill: Rowing Technique and Damper/Drag Test   For Quality   Conditioning: Partner WOD “Go For It!”   Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″)   Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes...Read More

  Strength: Squat Snatch 1-1-1-1-1   For Max Load   Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes   Complete as many rounds as possible in 10 minutes of: 10 One-arm Kettlebell Snatches (53/35) 10...Read More

  Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand   For Quality   Conditioning: Complete as many rounds as possible in 6:00 of: 2 Muscle-ups 4 Wall-Ball Push-ups 8 Half Tacos...Read More

  Strength: Deadlifts 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration.   For Quality   Conditioning: Complete as many rounds as possible in 9:00 of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   …then run 800m and rest, 8:00 cap   Complete as many rounds as possible in 7:00...Read More

  Skill: Hinge Rows 5-5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows   For Quality   Conditioning: Complete as many rounds as possible in 10:00 of: 9 Bar-over-Burpees 6 Snatches (95/65) 3 Muscle-ups   For Score   Mobility: Lateral Opener – 2:00/side Single Leg Flexion – 2:00/leg T-Spine Smash – 2:00  ...Read More

  Skill: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 14 Double Unders   3 rounds for quality     Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Mobility: Hip Capsule Stretch – 2:30/side T-Spine Smash...Read More