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

Tuesday, 06 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:

30 seconds Calories Rowed

Rest 30 seconds

30 seconds Low Plank Hold

Rest 30 Seconds

 

4 team rounds for total calories rowed

*One partner starts on the rower, other starts in the low plank. If plank comes down before 30 second, rower has to stop until plank is back up. One round is complete when both have rowed and both have held plank.

 

Conditioning:

On a 12 minute clock, 4 rounds of:

1 minute Dumbbell Snatches (50/35)

1 minute Unanchored Sit-ups

1 minute Walking Lunges

 

For total score

 

Flexibility/Mobility:

Spine Smash – 2:00

Quad Smash – 1:30/leg

Reclined Spinal Twist – 1:30/side

 

 

Post scores and experiences to comments

Monday, 05 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:

Complete as many rounds and reps as possible in 12 minutes of:

1 Squat Snatch (155/103)

3 Clean & Jerks (155/103)

30 Double Unders

 

For score

WOD courtesy of crossfit.com

 

Flexibility/Mobility:

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

Saddle Sit – 2:00

 

 

Post score and experiences to comments

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

Saturday, 27 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

200m Run

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

300m Row

15 Overhead Squats

15 Hand-Release Push-ups

400m Run

9 Overhead Squats

9 Hand-Release Push-ups

500m Row

6 Overhead Squats

6 Hand-Release Push-ups

 

For Time

(14:00 cap)

 

…Rest 8:00 from end of cap, then…

Partner up (co-ed if possible), and perform each of the following in order, to completion, with equal work:

40 Pull-ups

80 Sit-ups

100 Calories Bike

120 Double Unders

 

For Time

 

Flexibility:

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Olympic Wall Squat – 2:00

 

 

Post times and experiences to comments

Tuesday, 23 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

“Cin”

Complete as many rounds and reps as possible in 12 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

 

For Score

 

…rest 8:00, then…

As a team of three, complete as many calories as possible in 8 minutes of:

Assault Bike

 

For Score

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Overhead Distraction – 1:00/side

Couch Stretch – 1:30/side

 

 

Post scores and experiences to comments

Monday, 22 January 2018

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

Saturday, 06 January 2018

 Come support “The Troop” team at the UMAC today at the KO in the OK team competition. WOD times are scheduled for 1124, 1410, and 1745. And Sunday quarterfinals at 1148.

 

Conditioning:

4-person team WOD (2M/2F)

“Forward and Reverse”

M/F pair one completes the following, in order:

50 Calories Rowed

50 Wall-Ball Shots (25/16 ) at (10/9′)

40 Pull-ups

50 Box Jumps (20″)

40 Front Squats (115/75)

40 Calories on Assault Bike

 

M/F pair 2 complete the following, in order:

40 Calories on the Assault Bike

40 Front Squats (115/75)

50 Box Jumps (20″)

40 Pull-ups

50 Wall-Ball Shots (25/16) at (10/9′)

50 Calories Rowed

 

For Time

Compare to Saturday, 26 August 2017

Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.

 

…rest 8 minutes, then…

Strength:

Find 1-rep max team total of:

Hang Power Snatch

12:00 cap

 

For team total

Only 2 bars per team. Only one bar moving at a time.

 

Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Friday, 05 January 2018

 

Strength:

Make-up a Lift

1-rep max

For max load

…Or…

Clean

3-3-3 @ 85%

For quality in the receiving position

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

10 Wall-Balls (20/14) @ (12/11′)

20 Double Unders

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Calories Biked

20 Sit-ups

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Every 5′ covered is worth one rep

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

 

Post lift, load, time, and experiences to comments

Wednesday, 27 December 2017

Gym closed Monday, Jan. 1, for New Years!

Tuesday classes, Jan. 2, will ONLY be at 0900 and 1200.

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 10 minutes of:

2 Strict Chest-2-Bar Pull-ups

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63)

10/7 Calories Biked

 

For Score

 

Strength:

Thruster

1-rep max

Compare to Monday, 26 June 2017

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30

 

 

Post score, max load, and experiences to comments

Tuesday, 12 December 2017

 

Row Skill:

8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing

 

For stroke rate accuracy and total sprint meters

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

15 Wall-Ball Shots (25/16) @ (11/10’)

10/7 Strict Pull-ups

 

For Score

 

Flexibility/Mobility:

Barbell Biceps Smash – 1:30/side

Spine Smash – 2:00

Lat Foam Roll – 1:30/side

 

 

Post meters, stroke accuracy, score, and experiences to comments

Tuesday, 05 December 2017

 

Row Skill:

8 x 250m at 85-90% 500m pace AND at 26-28 s/m, 45 seconds rest of easy rowing

 

For total sprint meters

 

Conditioning:

“The Real One”

Complete as many rounds as possible in 15 minutes of:

1 Ring Muscle-up

6 Squats

7 T-push-ups

2 Thrusters (135/95)

 

For Score

Compare to Monday, 07 October 2013

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post meters, score, and experiences to comments

Monday, 27 November 2017

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 12-minutes of:

4 Strict Pull-ups

10/8 Calories Rowed

8 Goblet Squats (70/53)

10/8 Calories Biked

12 Sit-ups

 

For Score

 

Strength:

Hang Power Clean

1-rep max

Compare to Wednesday, 31 May 2017

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post score, max load, and experiences to comments

Tuesday, 07 November 2017

Skill:

3-person team

Row 6000m*

 

For Time

*Each TM will row:

1000m @ 80% 500m PR pace

500m @ 90%

250m @ 95%

250m @ 100%

 

Conditioning:

Complete as many rounds and reps as possible in 11-minutes of:

7 Ring Push-ups

8 Kettlebell Swings (72/53)

9 GHD Sit-ups

10 Overhead Walking Lunges (45/35)

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post row time, score, and experiences to comments