Congratulations to Sarah Flynn! MP’s newest CFL1 certified! Ape Strong!
2018 CrossFit Games registration now live! Click HERE
Affiliate name: MP CrossFit
Team name: Ape Nation
Conditioning:
Partner WOD
200 Double Unders
20 Deadlifts Each* (135/95)
20 Front Squats Each* (135/95)
20 Shoulder-2-Overhead Each* (135/95)
For Time
(8:00 cap)
…rest 8 minutes
Complete as many reps as possible in 12-minutes of:
60 Sit-up Slammers (12/8) @ 2m
48 Burpee Box Overs (24/20″)
36 Dumbbell Snatches (53/35)
24 Strict Pull-ups
For Score
*Instructions:
WOD 1:
While one partner performs their 20 deadlifts, the other partner holds the bottom of the squat with bar on back. Then partners switch roles.
While one partner performs 20 front squats, the other holds bar in front rack. Then partners switch roles.
While one partner performs 20 S2OH, the other holds bar extended overhead.
Partners can go in any order they choose, but once an athlete starts their 20 reps, they must finish before the other partner can perform theirs.
Partner holding must be in position before the active lifter does reps.
WOD 2:
Equal work. Score is total reps completed.
Flexibility:
10 Sit-ups to Straddle
Right Side Straddle – 2:00
Left Side Straddle – 2:00
Middle Straddle – 2:00
Post time, score, and experiences to comments
Nice work Sarah! I had no idea you were doing this!
D. Partner with MRod.
Part 1. 293. Rx
Part 2. 1 + 50
Men’s only noon class today. Testosterone and F bombs all around.
Glad I didn’t try to crash that party…
Congrats Sarah.
Partner group: Robert Danny Rhonda
Part 1: 275 ish?
Part 2: 164 ish
A lot of confusion on this one. Maybe because it was so early.
Congrats Sarah!
Happy Birthday Coach Jimmy!
Team Beckspinky
Wod 1: 280 reps at cap, 63# for Becca, 68# for me
Wod 2: 174 reps mod. My mods: banded PLU, 25# DB
This one is going to hurt tomorrow.
“SUCH-A-MANNY”
WOD 1: 295 Rx
WOD 2: 218 Rx
That was a good workout. Good movements/short and sweet
I was slow on Front Squats (sorry Manny)
It did feel good to squat with zero pinching in hip flexor. Now need to rebuild some strength.
I think we could make that time cap with 115#
You did great coaching tonight Mrs. Such
Team: Manny/Such
Part 1: Cap with 25 S2OH remaining, 8:25, or 295 reps Rx
Part 2: 118 Rx
118?
Team: Man those Rx burpees were Such a jump
Oops, part 2 as written above: 218 Rx
Ashley + Norka
WOD 1 = 240 @63# both of us
WOD 2 = 173
Mods for both: DB 25# and banded PLU