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: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets   For Quality   Conditioning: “Dancin’ Time” 20  Calories Rowed 30 Burpees 40 Ground-2-Overhead (95/63) 50 Double Unders 40 meters Overhead Walking Lunge (35/25) 30 Toes-2-Bar 20 Box Overs (24/20″) NO TOUCHING BOX!   For Time Compare...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

    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

  Skill: Practice for 10:00 on: Press to Handstand Progression 1 Progression 2 Progression 3   For Quality   Conditioning: “Chocolate Chips” 20 Shoulder Touches 40 Pull-ups 600m Run 80 Sit-ups 100 Double Unders 80 Squats 600m Run 40 Kettlebell Swings (53/35) 20 Ring Dips   For Time   Mobility: Hip Capsule – 2:00/side Overhead...Read More

  Strength: Back Squat 5-5-5-5-5   For Max Load   Conditioning: “Not Afraid” 600m Run 50 V-ups 400m Row 30 Snatches (95/63) 200m Run 10 Clean and Jerk (155/103)   For Time   Mobility: Hip Capsule – 2:00/side Overhead Distraction – 2:00/side Couch Stretch – 2:00/side   For Quality     Post Load, Time, and...Read More

  Strength: Clean to 3 Front Squats   For max load   Conditioning: “Open Your Eyes” 100 Speed Skips 10 Clean and Jerks (155/103) 200m Run 20 Chest-2-Bar 30 Slammers (12/8) 40 Double Unders 30 Calories rowed 20 Kettlebell Swings (70/53) 200m Run Backwards 10 Muscle-ups 100 Singles   For Time Compare to Tuesday, 01...Read More

  Strength: Back Squat 5    reps @ 65% 1RM 3    reps @ 75% 1+ reps @ 85%   For max reps   Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows...Read More

  Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols 10 Strict Dips   For Time   …Rest 3:00   Strength: Find combined 1-rep...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