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
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
