Friday, 09 April 2021

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

Conditioning:

Partner WOD:

As many rounds and reps as possible in 12 minutes of the following:

20 Calories biked

30 Grasshoppers

40 Weighted OH walking lunges (45/35)

30 Toes to bar

20 Tire flips (210/155)

 

For score, equal work required

 

Strength:

Every 2 minutes on the minute, 1 rep of the following complex*:

1 Power snatch+1 hang power snatch+1 overhead squat

*start at 25% of your 1-rep max snatch, add 10% every 2 minutes

 

For load and quality of lifts

 

 

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Saturday, 27 March 2021

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

CrossFit Judges course is live! Click HERE!

 

Conditioning:

2021 CrossFit Games WOD 21.3 and 21.4

15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)

For time

(15:00 time cap)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

2021 CrossFit Games WOD 21.4

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

(7:00 time cap)

 

 

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Wednesday, 24 March 2021

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

CrossFit Judges course is live! Click HERE!

 

Conditioning:

NEW MPCF Board WOD

“Jo-Jo”

15-12-9-7 rep rounds of:

Box jumps/overs* (24/20″)

Kettlebell swings (53/35)

Wall-ball shots (20/14)@(10/9′)

Calories rowed

 

For time

*In rounds of 15 and 9, athlete performs box jumps.  In rounds of 12 and 7 athlete performs box overs.

 

 

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Tuesday, 23 March 2021

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CrossFit Judges course is live! Click HERE!

 

Endurance:

3:00 Row*

1:00 Rest

 

3 Rounds for quality of pacing

*maintain “6 min row test” pace

See Tuesday, 16 February 2021

Strength:

Shoulder Press

4@65% of 1-rep max

4@70%

3@75%

3@80%

2@85%

2@85%

2@90%

2@90%

 

For load and quality of lifts

 

 

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Monday, 15 March 2021

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

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

Every minute on the minute for 18 minutes (6 sets):

1: 5 Overhead squats (95/63)

2: 7 Deadlifts (225/153)*

3: 9 Pull-ups

 

For quality

*athlete is allowed two bars

 

Option 2:

2021 CrossFit Games Open WOD 21.1

1 Wall walk

10 Double unders

3 Wall walk

30 Double unders

6 Wall walk

60 Double unders

9 Wall walk

90 Double unders

15 Wall walk

150 Double unders

21 Wall walk

210 Double unders

 

For time

(15:00 cap)

 

 

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Saturday, 13 March 2021

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

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

 

Conditioning:

2021 CrossFit Games Open WOD 21.1

1 Wall walk

10 Double unders

3 Wall walk

30 Double unders

6 Wall walk

60 Double unders

9 Wall walk

90 Double unders

15 Wall walk

150 Double unders

21 Wall walk

210 Double unders

 

For time

(15:00 cap)

 

 

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Saturday, 06 March 2021

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

CrossFit Games Open registration is live! Click HERE!

 

Skill:

0:30 L-hang from bar

0:30 Rest

1/1 Handstand box walk (1 rotation left,  1 rotation right)

1:00 Rest

 

3 Sets for quality

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.1

Complete as many rounds as possible in 15 minutes of:

19 Wall-Ball Shots (20/14) @ (10/9′)*

19 Calories Rowed

 

For Score

Compare to Saturday, 23 February 2019

 

*Variations:

Ages 16-54 Scaled – (14/10) @ (10/9′)

Masters 55+ Rx – (20/10) @ (9′)

Masters 55+ Scaled – (14/10) @ (8′)

 

Option 2:

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

 

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Tuesday, 02 March 2021

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

CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Endurance:

MPCF Board WOD

1000m Row

For time

 

…Rest 10:00 then…

Partner up and perform:

100/90/80 Calories on the rower*

100/90/80 Calories on the ski erg

200 Double-unders

 

For time, equal work required

*Calories are listed as MM/MF/FF pairs

 

 

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Tuesday, 23 February 2021


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

CrossFit Games Open registration is live! Click HERE!

 

Endurance:

Row 1 minute at 6:00 test pace

Row 1 minute at slow, recovery pace

No additional rest between rounds

 

7 rounds for quality

 

Strength:

20 Power clean and jerks (135/93)

15 Power snatches

10 Thrusters

 

For time

 

 

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Friday, 12 February 2021

Ape flashback to February 2012

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

CrossFit Games Open registration is live! Click HERE!

 

Conditioning:

Partner WOD, equal work

2 Min AMCAP bike

…2 minute rest, then 2 rounds of…

20 Wallball shots (25/16) @ (10/9)

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

2 Min AMCAP row

 

For total calories and time

 

Strength:

Deadlift:

1-rep max

For load

 

 

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Saturday, 06 February 2021

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

 

Conditioning:

Buy in: 25/20 calories rowed

…Rest 2:00 then…

15-10-5 Rep rounds of:

Handstand push-ups

GHD sit-ups

Overhead squats (75/53)

 

For time*

*Two times should be recorded, time on rower and time on triplet

 

Strength:

Overhead Squats

Set 1: 6-4-2 (increasing load)

Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)

 

For score*

*Score is total weight lifted

 

 

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Wednesday, 03 February 2021

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

 

Skill Work:

3 Wall walks

10 Ring rows w/ feet elevated

Rest 1:00

 

3 Sets for quality

 

Conditioning:

30 Box step overs (30/24″)

1 Bar muscle up

25 Box step overs

2 Bar muscle ups

20 Box step overs

3 Bar muscle ups

15 Box step overs

4 Bar muscle ups

10 Box step overs

5 Bar muscle ups

 

For time

WOD courtesy of BATTLEGRID Online Competition.

Per competition scaling options are (24/20″) box and pull-ups.

 

 

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Friday, 29 January 2021

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

Skill Work:

10 Hollow rocks

10 Arch raises

20 Hollow/arch swings on bar

1:00 Rest

 

4 Sets

 

Conditioning:

Every minute on the minute, for 20 minutes:

1- 0:30 D-ball cleans (100/80)

2- 0:30 Kettlebell goblet squats (53/35)

3- 0:30 Double unders

4- 0:30 Box jumps (24/20″)

5- Rest

 

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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

 

 

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