Friday, 23 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

15 Calorie Row

6 Clean & Jerks (135/95)

5 Snatches (135/95)

4 Thrusters (135/95)

 

For Time

Perform this solo 3 rounds, partner 4 rounds, or 3-person 6 rounds. If done as partner, each partner must do a complete round before other partner starts. If done as a team, members alternate exercises

 

…Rest 5 minutes, then…

 

As a team of 3, perform:

300 Double Unders

150 Sit-ups

75 Ring Push-ups

 

For Time

 

Flexibility/yoga poses:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

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Thursday, 22 February 2018

When life just gets rough, sometimes a nap is needed. 🙂

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

 

Rest Day

 

 

Competitors Class:

No Competitors Class this week

 

 

 

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Wednesday, 21 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

80 Speed Skips

60 Box Jumps (24/20″)

40 Kettlebell Swings (53/35)

800m Row

40 Slammers (12/8) @ 2m

60 Weighted Walking Lunges (45/35)

80 Double Unders

 

For Time

 

Strength:

Shoulder Press

7   reps @ 25%

6   reps @ 45%

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps @ 80%

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 18

 

 

Post time, score, load, and experiences to comments

Tuesday, 20 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Skill:

4-person Team

4000m Row*

 

For Time

*Equal work

 

Conditioning:

“Hammer Time II” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Biked

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Similar to Tuesday, 21 February 2017

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

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Monday, 19 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Strength & Conditioning:

Partner WOD

0:00-4:00:

Back Squat

Max weight lifted

-males @ 135 or 175*

-females @ 95 or 135*

 

4:00-8:00:

Rest

 

8:00-25:00:

Perform 16 alternating rounds** of:

12 Deadlifts (185/125)

9 Push-ups

6 Box Jumps (20″)

 

25:00-26:00:

Rest

 

26:00-Finish:

4 x 375m Row Sprints

Alternate sprints

 

For time and score

Similar to Monday, 20 February 2017

*Athletes must choose weight before starting WOD. Both athletes use one bar, and must switch out weight as needed.

**There is a 17-minute cap. For every rep not completed, add :01 seconds to time.

 

Mobility:

Couch Stretch – 1:30/side

Lateral Opener – 1:30/side

Recline Spinal Twist – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 16

 

 

Post total weight lifted, times, and experiences to comments

Saturday, 17 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

“Love is in the Air”

4-person Team

Buy-in:

400 Double Unders

 

…rest 1 minutes, then…

40 Overhead Squats (115/75)

60 Ring Dips

80 Kettlebell Swings (97/62)

100 Wall-Ball Shots (25/16) @ (10/9′)

120 Calories Rowed

100 Toes-2-Bar

80 Burpees (Games Standard)

60 Handstand Push-ups

40 Deadlifts (295/195)*

 

…rest 1 minute, then…

Sell-out:

200 Calories Biked

 

For Time

 

Flexibility/Mobility:

ROMWOD

 

 

Post team time and experiences to comments

Friday, 16 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

400m Run

7 L-Pull-ups

4 Clean & Jerk (185/125)

 

5 rounds for time

WOD courtesy of CrossFit.com

 

Flexibility/Mobility:

Pike Stretch – 2:00

Banded Bully – 1:30/side

Sink Mobilization – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

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Thursday, 15 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Rest Day

 

 

Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

Flexibility/Mobility:

ROMWOD

 

 

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Wednesday, 14 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

Partner WOD*

“Love Me Some CrossFit”

200m Shuttle Sprints x 6

20 Clean and Jerks (155/103)

40 Chest-2-Bar Pull-ups

100 Wall-Ball Shots (20/14) @ (10/9′)

40 T-Push-ups

20/16 Calories Rowed x 6

200 Double Unders

…rest 2 minutes

Find 2-rep max in 7:00

Deadlift

 

For Time

Compare to Saturday, 14 February 2015

*Equal work, only one working at a time, tag between exercises, use same equipment if possible

 

Flexibility:

20 Side Leg Swings/each leg

Hip Capsule – 1:30/leg

Pancake Split – 1:30

Middle Splits – 1:30

 

 

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Tuesday, 13 February 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:

45 seconds Calories Biked

Rest 30 seconds

45 seconds Low Plank Hold

Rest 30 Seconds

 

3 team rounds for total calories biked

*One partner starts on the bike, other starts in the low plank. If plank comes down before 45 second, biker has to stop until plank is back up. One team round is complete when both have biked and both have held plank.

 

Conditioning:

Perform 2 rounds of the following triplet*:

Max reps Toes-2-Bar

Max reps Ring Dips

Max Broad Jump Distance

 

For scores in each event

…Then…

Row 1500m

For Time

 

*No more than 60 second rest between stations. No more than 2 minutes between rounds. 2 broad jump attempts per round.

 

Flexibility/Mobility:

Side Straddle – 1:00/side

Center Straddle – 1:00

Reclined Spinal Twist – 1:00/side

 

 

Post scores, time, and experiences to comments

Monday, 12 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

Complete as many rounds and reps as possible in 20 minutes of:

15 Burpees

12 Body-weight Back Squats*

9 Toes-2-Bar

 

For Score

*Rx is no racks. Bar must be brought from the ground, and placed on your back.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Olympic Wall Squat – 2:00

 

 

Post score and experiences to comments

Saturday, 10 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

3-person Team WOD

99 Calories Rowed

90 Wall-Ball Shots (25/16) @ (11/9′)

81 Sit-ups

72 Overhead Walking Lunges (55/35)

63 Burpees

54 Calories Biked

450 Double Unders

36 Kettlebell Swings (97/62)

27 Handstand Push-ups

18 Muscle-ups

9 Team Worm Push-ups

For Time

 

Flexibility/Mobility:

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

Pike Stretch – 2:00

 

 

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Friday, 09 February 2018

 

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

Row 750m

15 Deadlifts (275/183)

15 Handstand Push-ups

 

4 rounds for time

Flexibility/Mobility:

Side Straddle – 1:30/side

Center Straddle – 1:30

Knees-to-Traps – 1:00

 

 

Post time and experiences to comments

Thursday, 08 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Rest Day

 

 

Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments