Conditioning: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Compare to Friday, 08 July 2011 Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it....Read More
Strength & Conditioning: In honor of our Independence Day, here is a hero WOD. “PK” 5 rounds for time of: 10 Back Squats (225/150) 10 Deadlifts (275/183) 400m Run WOD courtesy of http://www.crossfit.com/ U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd...Read More
Memorial Day WOD Celebrating the sacrifice that over 1 million Soldiers have given their lives to secure our freedom. Take a moment and pray for their families. MP CrossFit and Vertical CrossFit are joining up to embrace that sacrifice. Join us for a WOD at 0900 at Vertical CrossFit, 71st and Trenton. Many Soldiers...Read More
2015 CrossFit Games registration is open @ games.crossfit.com Team Name: Ape Nation Skill: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 15 Double Unders 5 Handstand Holds (10 seconds) 3 rounds for quality Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that...Read More
Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200 Strength: Overhead Squat 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max reps @ 85% Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups...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
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
Come join us in the benefit WOD for Tulsa Fire Dept Captain Tim Marcotte. WOD will be throughout the morning, 0900-1300. Conditioning WOD 1: Benefit WOD “Marcotte” Complete as many rounds and reps as possible in 5 minutes of: 100m Run 10 Box Overs (20″) 10 Kettlebell Swings (35) For Score …Rest...Read More
