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 ...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
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) 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...Read More
Click here to register for Masters Functional Fitness League (MFFL) Strength: MFFL 2.8 Snatch 1-rep max 5-minute cap …rest 5:00 Clean & Jerk 1-rep max 5-minute cap For max load Conditioning: 5:00 after C&J, perform 3 rounds for time of: 7 Toes-2-Bar 5 Goblet Squats (70/53) 3 Burpees Run 100m ...Read More
“Watching Daddy” Click here to register for Masters Functional Fitness League (MFFL) Skill: Incline Rows 5-5-5-5 After each set, perform 30 seconds of one-arm lat leans, per arm Conditioning: MFFL WOD 2.4 16:00 Time Cap Age 39 & below: For Time: Row 1000m Then, 5 rounds of: 25 Pull-ups 7 Shoulder to...Read More
Flashback: Battle Over Redlands 2013 0630 class is canceled today. Sorry for any inconvenience. Conditioning: MFFL WOD 2.7 7-minute AMRAP 20 Double Unders* 5 Overhead Squats* For total weight lifted *Instructions: 20 double unders are RX, 80 singles is scaled. Overhead Squats are performed for Rx and Scaled the same. Athlete can have...Read More
Click here to register for Masters Functional Fitness League (MFFL) Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups 6 Deadlifts 5 Hang Power Cleans 4 Power Snatches 6 Pistols or 12 Goblet Squats...Read More
0845 class is canceled. Sorry for any inconvenience. Conditioning: MFFL WOD 2.1 and MPCF Board WOD: “Grace” 30 Clean & Jerk* For Time Compare to Wednesday, 14 May 2014 *These are clean to overhead anyhow. Only requirements are: each rep starts on the ground, and bar must pass through the front rack...Read More
