Tuesday, 22 May 2018

Congrats to “Ape To No Good” for making the finals, and finishing 8th out of 29 teams!

 

Skill/CFE:

Row 500m

Rest 3 minutes

 

3 rounds for total sprint time

 

Conditioning:

“Let’er Rip”

3 rounds of:

20 Wall-Ball Shots (20/14) @ (10/9′)

20 Supermans

…then

6 rounds of:

Sprint 200m

Rest 1 minute*

…then

3 rounds of:

20 Box Overs (24/20″)

20 GHD Sit-ups

 

For Time

Compare to Tuesday, 19 May 2015

*Reduced from a 2:00 rest

 

Royal Burpee Challenge:

Day 108

 

Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

 

 

Post sprint time, total CWOD time, and experiences to comments

Monday, 14 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Conditioning:

50 Double Unders

20 Calories Rowed

5 D-Ball Cleans (50/35)

 

For Time

 

…rest 5-7:00, then partner up and…

1000m Row

60 Toes-2-Bar

50 Synchronized Alternating Dumbbell Snatch (50/35)

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Reclined Spinal Twist – 1:30/side

 

 

Post times and experiences to comments

Tuesday, 24 April 2018

DD throwing some weight around while in Rome, Italy! Repping the Ape!

 

Skill:

Sprints

4 x 200m, rest 2:30

 

Conditioning:

2018 Age Group Qualifier WOD 4

Complete as many rounds in 5 minutes as possible of:

9 Handstand Push-ups

6 Bar-Facing-Burpees

3 Snatches (165/115)

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Shoulder Fold – 1:30/side

Side Half Straddle – 1:30/side

Middle Straddle – 1:30

 

 

Post score and experiences to comments

Tuesday, 10 April 2018

 

Bike Skill:

10 x 15 seconds all out, 60 seconds rest

For max calories

 

Conditioning:

Perform as many reps as possible in 7 minutes of:

5 Kettlebell Swings (72/53)

10 Calories Rowed

20 Single Unders

 

…rest 3 minutes…

Perform as many reps as possible in 5 minutes of:

3 Handstand Push-ups

6 Alternating Pistols

9 Ring Push-ups

18 Speed Skips

 

For Total Score

 

Flexibility/Mobility:

Quad Smash – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post calories, scores, and experiences to comments

Wednesday, 28 March 2018

Conditioning/Skill:

Every minute on the minute for 5 minutes, perform the following*:

2 Shoulder Press (75/53)

4 Push Press

6 Goblet Squats (72/53)

8 Half Tacos

 

Rest 3 minutes, now complete as many rounds as possible in 5 minute of:

100m Sprint

8 Burpees

6 Push Jerks (95/63)

 

For Score

 

Strength:

Jerk

5-4-3-2-1-1-1-1-1-1-1

 

For max load

 

Flexibility/Mobility:

Overhead Distraction – 1:30/side

Low Dragon – 1:30/side

Twisted Cross – 1:30/side

 

 

Post score, load, and experiences to comments

Wednesday, 14 March 2018

Online Judges Course: Click HERE

 

Conditioning:

2011 CrossFit Games WOD Events 8, 9, and 10

“The End 3”

20 Calories Row

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Toes-to-Bar

30 Box Jumps (24/20)

20 Sumo-Deadlift High-Pull (115/75)

30 Burpees

20 Shoulder to Overhead (135/95)

200m Run with Wall-Ball (20/14)*

 

For Time

Compare to Wednesday, 16 March 2016

 

*Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull.

Part 1 is as many reps in 3 minutes, rest 1 minute

Part 2 is as many reps in 6 minutes, rest 1 minute

Part 3 is all reps for time

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 39

 

Post

Tuesday, 19 December 2017

 

Bike Skill:

10 x 10 seconds all out, 60 seconds rest

For max calories

 

Conditioning:

Perform as many reps as possible in 6 minutes of:

4 Kettlebell Swings (72/53)

6 Toes-2-Bar

10 Calories Rowed

20 Single Unders

 

…rest 3 minutes…

Perform as many reps as possible in 4 minutes of:

3 Handstand Push-ups

6 Alternating Pistols

9 Ring Push-ups

18 Speed Skips

 

For Score

Compare to Friday, 08 September 2017

 

Flexibility/Mobility:

Quad Smash – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post calories, scores, and experiences to comments

Monday, 06 November 2017

Coach Jimmy recharging his batteries at his Level 2 re-cert!

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments