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  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    ...
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  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...
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  Strength: Pick any lift 5-5-5-5-5   For max load and quality   Conditioning: 40 Calories Rowed 40 Double Unders 40 Kettlebell Swings (53/35) 30 Calories Rowed 30 Double Unders 30 Kettlebell Swings (53/35) 20 Calories Rowed 20 Double Unders 20 Kettlebell Swings (53/35) 10 Calories Rowed 10 Double Unders 10 Kettlebell Swings (53/35)  ...
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  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...
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  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...
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  Strength: Overhead Squat 1-rep max   For max load   Conditioning: “Thrusting Elbows” 21-15-9 rep rounds of: Thrusters (95/63) Knees-2-Elbows Run 400m at end of each round   For Time   Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00  ...
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 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...
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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...
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  Strength: Split Jerk 5   reps @ 60% 1RM Jerk 3   reps @ 70% 1+ reps @ 80%   For Max Reps @ 80%   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Wednesday, 23 July 2014   Flexibility: 15 Sit-ups to...
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 Click here to register for Masters Functional Fitness League (MFFL)   Strength: MFFL WOD 2.5 Back Squat* Max reps in 3-minutes Racks are allowed   *Weights [Age: (Rx weight)]: 49 & below: (155/105) 50-59: (135/85) 60-64: (115/65) 65+ & Scaled: (95/45)   Conditioning: Exactly 5:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20...
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