Strength: Front Squat 1-rep max For Max Load Compare to Friday, 11 July 2014 Conditioning: “No Pain, No Gain” 4 Power Clean (155/103) 8 GHD Sit-ups 12 Burpee Box Overs (24/20″) 16 Wall-Ball Shots (20/14) @ (10/9′) …Rest 2:00* 3 rounds for time *Go ALL OUT each round ...Read More
Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles For Time 12:00 cap Compare to Monday, 10 June 2013 Conditioning: “I’m your Huckleberry” 10 Strict/Dead Hanging Pull-ups 20 Shoulder Press (65/45) 300m Row 4 rounds for time Compare to Tuesday, 05 November 2013...Read More
Strength: Thruster 1-rep max For max load Compare to Tuesday, 10 June 2014 Conditioning: Complete as many rounds as possible in 16 minutes of: 4 Sumo Deadlift High-Pull (95/63) 4 Bar-Over Burpees 4 Power Snatches 400m Run For Score Mobility: Lateral Opener – 2:00/side Posterior Chain Floss – 2:00/side Anterior...Read More
Strength: Hang Power Clean 1-rep max For Max Load Compare to Wednesday, 18 December 2013 Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 20 Slammers (12/8) 10 Pull-ups 5 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Pull-ups 5 Handstand...Read More
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. Come join us for a WOD benefit for Matt Bacon. He was diagnosed with stage 4...Read More
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
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: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed...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
Click here to register for Masters Functional Fitness League (MFFL) Class will be held at 0900, located at the Memorial High School track at 55th & Hudson. MFFL 2.2 & 2.3 “Run For Your Life” EMOM for 5:00 perform: 100m Sprint Post slowest time …Rest 10:00 “Munson Mile” 13 Plate Burpees...Read More
