MP was represented well at the Memorial Day WOD.   Strength: Hang Squat Snatch to 2 Overhead Squats 1-1-1-1-1-1-1-1-1-1 For max load and quality   Conditioning: Every 3 minutes for 21 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees   For quality and score* *Score is max number of burpees...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Conditioning: Every minute on the minute for 12 minutes perform: 1 Hang Power Clean (90% 1RM) 10m Sprint 3 Toes-2-Bar 10m Sprint 3 Hand-release Push-ups*   For Score *On final minute, do as many HRPU...Read More

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Flexibility: 5 Skin the Cats Overhead Distraction –...Read More

Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max   Or…   Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: Every minute on the minute for 15 minutes perform:...Read More

  Skill/Endurance: 2000m Row For Time   Conditioning: Every minute on the minute for 12 minutes perform: 2 Deadlifts (315/205) 4 Burpees 6 Kettlebell Swings (70/53)   For Score *score equals last successful minute, plus extra reps   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow...Read More

  Strength: Deadlift 1-rep max Compare to Friday, 31 October 2014   Conditioning: Every minute on the minute for 10 minutes perform: 2 Clean and Jerk (80% 1RM) 7 Toes-2-Bar (odd minutes)* 5 Burpees (even minutes)*   For Score On last odd and even minute, perform as many reps as possible in remaining seconds of...Read More

  Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality   Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working...Read More

2015 Judges Course is still available   Strength: Bench Press 1-rep max   For max load   Conditioning: Every minute on the minute for 12 minutes perform: 1 Power Clean (95% 1RM) 10m Sprint 3 Chest-2-Bar Pull-ups 10m Sprint 2 Burpees*   For Score *On last minute, perform as many burpees as possible. Last minute...Read More

Conditioning: “Death by Triple Play” Death by Box Jumps (24/20″) 1 on minute 1, 2 on minute 2, and so on…   …Rest 5 minutes   Death by Hand-release Push-ups (by 2’s) 2 on minute 1, 4 on minute 2, and so on…   …Rest 5 minutes   Death by Sit-ups (by 3’s) 3 on...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