Skill or Strength: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   …Or   Make-up any missed 1-rep max   For Quality or Max Load     Conditioning: MPCF Board WOD’s “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time  ...Read More

  Strength: Clean 1-rep max   Compare to Monday, 30 September 2013     Conditioning: “Yes” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Pull-ups Overhead Squats (95/65)*   For Time Compare to Monday, 18 November 2013 *Up to 55% 1RM     Mobility: Quad Smash – 2:00/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 2:00/leg...Read More

  Strength: Pick any lift, and perform one option: 1. Establish a 3-rep max or 2. Establish a 1-rep max     Conditioning: Partner WOD “Dance a Little” 20 Chest-2-Bar Pull-ups 40 Plate-facing-Burpees (45lb bumper) 60 Box Overs (24/20″) 80 Slammers (12/8) 100 Sledge Swings(10/8) 2000m Row   For Time Equal work. Complete each exercise...Read More

  Skill: Hinge Rows 5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows   For Quality   Conditioning: Complete as many rounds in 9:00 as possible of: 3 Muscle-ups 5 Hang Squat Cleans (155/103) 7 Handstand Push-ups   For Score   Flexibility: Couch Stretch – 2:00/side Bilateral Shoulder Flexion – 2:00 T-Spine Smash...Read More

  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

  Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Muscle-ups 10 meters Handstand Walk 15 Box Overs (24/20″) 20 Sit-ups …then 30 Burpee sell-out   For Time   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization – 2:00/side Banded...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