Tuesday, 30 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Skill:

Partner up*, then perform:

30 seconds Calories Biked

Rest 30 seconds

30 seconds Freestanding Handstand Hold

Rest 30 Seconds

 

4 team rounds for total calories biked

*One partner starts on the bike, other starts on the HS hold. If HS comes down before 30 second, kick back up immediately. Scale the HS hold by going against wall. One round is complete when both have biked and both have held HS.

 

Strength & Conditioning:

21-15-9 rep rounds of:

Deadlifts (315/205)

Box Jumps (30/24″)

 

For Time

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Calf Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post team calories, time, and experiences to comments

Comments

  1. darrenandtara says:

    D.
    Skill. 93 cals with Nathan. 2 rounds freestanding. Have to commit to it and be ok if I walk a little.
    CWOD. 8:30 @ 265.

    Completely muttering under my breath that the skill portion was needed.

  2. Skill: 82 cals with Ally; was really proud that I didn’t come down at all on freestanding handstands!
    CWOD: 7:08, 173#

    Two fun WODs!

  3. allylegg says:

    Skill: what Sarah said except I did hs on the wall

    CWOD: 7:52 rx

  4. Partnered with Tara on partner WOD 71 call
    9:26 on CWOD 163# DL

  5. Mr. Such says:

    CWOD 1: with Brent
    115 calories scaled/ both of us were on the wall for handstand holds

    CWOD 2: 15:24 Rx

    Hip flexor is getting better/still building that strength back

  6. CWOD: 8:12 @ 183#

    Focus was on DL form….felt good about the corrections pre wod

  7. darrenandtara says:

    T
    Handstands wall
    CWOD: 8:05 183#

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