Friday, 22 January 2021

Congratulations to team “Whey Too Old” at KO in the OK! Ape Strong!

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

As many rounds and reps as possible in 20min of:

500m Row

60 Single-unders

30 Alternating dumbbell snatches (50/35)

30 Double-unders

15 Burpees

 

For total score, each round worth 145 points

(Row is worth 1 point every 50m for a total of 10 points)

 

Core Work:

15 V-ups

15 Tuck crunches

0:20 Hollow hold

0:20 Arch hold

 

5 Sets*, rest 1:00 between sets

*Try to go unbroken on each set, while maintaining good form

 

 

Post results and experience to comments

Wednesday, 20 January 2021

Conditioning:

3 Rounds of:

12/10 Calories biked

10 Double dumbbell push press (50/35)

10 Deadlifts (225/153)

…Rest 5:00 then…

3 Rounds of:

15/12 Calories rowed

12 Double dumbbell box step overs (50/35) to (24/20″)

12 Power snatches (95/63)

 

For total time

 

 

Post results and experience to comments

Monday, 11 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that signs up for the on-ramp and joins. 

OPEN GYM Thursdays 1200-1330 starting this week!

Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition.  Come support the Ape Nation!

 

Conditioning:

Partner WOD

30-20-10 rep rounds of:

Overhead squats (95/63)

Toes to bar

Thrusters (95/63)

Chest to bar pull-ups

Assault bike calories

 

For time

 

 

Post results and experiences to comments

Wednesday, 06 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Skill:

0:30 Chin over bar hold

0:30 Rest

10 Scapular pull-ups

0:30 Rest

10 Lat pull downs

0:30 Rest

3 Sets

 

Conditioning:

As many rounds as possible in 12 minutes of:

1 Cluster* (135/93)

2 Bar muscle-ups (modify to 4 strict pull-ups and 4 strict ring dips)

 

For total score

*add 1 cluster per round

 

 

Post results and experiences to comments

Wednesday, 30 December 2020

New PR Bell!! I hope to hear it ring a LOT!!

Come join us at our new temporary home, 6024 S. Sheridan Rd!

This week’s class schedule:

Monday – Wednesday are normal

(0530,0630,0845,1200,1730)

No classes Thursday

0900 class on Friday ONLY

Saturday 0900

Conditioning:

25 Wall-ball shots (25/16)@(10/9’)

15 Power snatches (75/53)

15 Thrusters (75/53)

Rest 3:00

 

3 rounds for time (20:00 cap)

 

Skill work:

Rope climb instruction and practice

 

 

Post results and experience to comments

 

Wednesday, 09 December 2020

Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location.

At-home Conditioning WOD:

As many reps as possible in 3 minutes of:

20 Alternating dumbbell snatches

40 Double-unders*

Max burpees over dumbbell

…rest 1:00 then…

As many reps as possible in 3 minutes of:

20 Burpees over dumbbell

40 Double-unders

Max alternating dumbbell snatches

…rest 1:00 then…

As many reps as possible in 3 minutes of:

20 Alternating dumbbell snatches

40 Double-unders

Max burpees over dumbbell

 

For total reps

*If rope not available, sub 40 step up/downs onto a small step (up-up-down-down counts as 1 rep)

 

Post results and experiences to comments

Wednesday, 25 November 2020

Conditioning:

On a 12 minute clock,

100/80 Cal Row

Max freestanding handstand*

 

Total score is row time minus handstand hold time

*If performing freestanding handstand, subtract 100% from row time

*If performing nose and chest to wall handstand progression, subtract 60% of time

*If performing back to wall handstand progression, subtract 50% of time

*If performing toes on box handstand progression, subtract 35% of time

 

Strength:

Front Squat

5 at 80%

3 Sets, rest 2:00 between sets

 

 

Post results and experience to comments

Tuesday, 10 November 2020

Skill:

3-person team

Row 6000m*

 

For Time

*Each TM will row:

1000m, 500m, 250m, 250m

 

Conditioning:

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

7 Perfect Push-ups

8 Kettlebell Swings (72/53)

9 GHD Sit-ups

10 Overhead Walking Lunges (50/35)

 

 

Post results and experiences to comments

Monday, 09 November 2020

 

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

 

 

 

Post results and experiences to comments

Friday, 16 October 2020

Today is the last day to signup for the Fitness Challenge and the Nutrition Challenge!

Conditioning:

MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

WOD courtesy of CrossFit Mayhem

Compare to Friday, 12 July 2019

 

 

Post results and experiences to comments

Wednesday, 07 October 2020

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

Skill:

0:20 Parallette Tuck Hold

Rest 0:30

10 Wall facing shoulder taps

Rest 0:40

5 Sets

 

Conditioning:

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (right arm)

0:30 Hollow hold

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (left arm)

30 Half tacos

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (right arm)

30 V-ups

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (left arm)

0:30 Plank

 

For time

 

 

Post results and experiences to comments

Wednesday, 30 September 2020

 

Skill Work:

3 rounds:

0:30 Work to hold chin over bar in hollow hold

0:30 Rest

10 Scapular pull-ups

0:30 Rest

10 Standing band lat pull downs

0:30 Rest

 

Conditioning:

0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible)

0:30 Rest

0:30 Max calories biked

0:30 Rest

 

7 rounds for total calories and quality of work on pull-ups

 

 

Post results and experiences to comment

Monday, 28 September 2020

Skill Work:

5 rounds:

0:30 Hollow hold

0:30 Rest

0:30 Hollow hold on bar

0:30 Rest

 

Conditioning:

12 Min AMRAP of:

3 Strict pull-ups*

6 Dumbbell hang clean and jerk** (50/35)

9 Dumbbell goblet squats

100m Run

 

For score

*concentrate on hollow hold while pulling

**perform 3 on one side, then 3 on the other

 

 

Post results and experiences to comment

Wednesday, 09 September 2020

Labor Day fitness!

Conditioning:

2019 Wodapalooza Online qualifiers 5 & 6

With a 15 minute clock, perform:

21-15-9 rep rounds of:

Thrusters (95/63)

Calories rowed

Burpees over rower

 

For time

 

With remaining time, find:

1-rep max Clean and Jerk

 

For max load

 

Compare to Monday, 09 September 2019

 

 

Post results and experiences to comments