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

 

 

Post times 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

Wednesday, 07 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

On a 10 minute clock, perform 2 rounds of:

Row 50 seconds, rest 10 seconds

Row 40 seconds, rest 20 seconds

Row 30 seconds, rest 30 seconds

Row 20 seconds, rest 50 seconds

Row 10 seconds, rest 50 seconds

 

For total calories

…rest 2 minute, then…

On a 10 minute clock, perform 2 rounds of:

Bike 10 seconds, rest 50 seconds

Bike 20 seconds, rest 40 seconds

Bike 30 seconds, rest 30 seconds

Bike 40 seconds, rest 20 seconds

Bike 50 seconds, rest 10 seconds

 

For total calories

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Wednesday, 17 January 2018

Tough Mudder 2015. There will be a sign-up sheet for anyone that is interested in doing a Tough Mudder in 2018.

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Strength:

Hang Power Clean

3 reps at 50% 1RM

3 reps at 60%

3 reps at 65%

3 reps at 70%

3 reps at 75%

3 reps at 80%

3 reps at 85%

 

For quality fast elbows and getting under bar into solid receiving position

 

Conditioning:

27-21-15-9 rep rounds of:

Calories Rowed

Wall-Ball Shots (25/16) @ (10/9’)

 

For Time

 

Mobility:

Hip Capsule Stretch – 2:00/side

T-Spine Smash – 4:00

Quad Smash – 2:00/side

 

 

Post max load, time, WOD chosen, and experiences to comments

Wednesday, 03 January 2018

Congratulations to Michael Rodriguez winning the free month for completing the online survey!

FITAID winners are: Brian Wortham, Tara Mundell, Allyson Leggett, Danny Scroggins, Becca Kirby, Jana Decker, Craig Sahli, Liliana Ross, Gene Pelizzoni, and Burris Smith

 

Conditioning:

Partner WOD

15-minute AMCAP of:

Max Calories Rowed

…rest 2 minutes, then*…

10-minute AMRAP of:

25 Pull-ups

50 Sit-ups

25 Wall-Ball Push-ups

50 Walking Lunges

…rest 2 minutes, then…

5-minute AMCAP of:

Max Calories Biked

 

For Score

*If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Shoulder Press

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 75%

3 reps @ 85%

2 reps @ 90%

2 reps @ 90%

…rest 1-2 minutes, then…

Max rep Push Press at 90%

 

For quality and max reps

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post score, lift, load, and experiences to comments

Saturday, 30 December 2017

2016 KO in the OK Team

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

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

 

Conditioning:

6-person team WOD*

Assault on Synchronized Fran

M1/F1

18 Cal. Biked

18 Sync Thrusters (75/55)

18 Sync Pull-ups

12 Cal. Biked

12 Sync Thrusters (75/55)

12 Sync Pull-ups

6 Cal. Biked

6 Sync Thrusters (75/55)

6 Sync Pull-ups

…then…

M2/F2

15 Cal. Biked

15 Sync Thrusters (95/65)

15 Sync Pull-ups

12 Cal. Biked

12 Sync Thrusters (95/65)

12 Sync Pull-ups

9 Cal. Biked

9 Sync Thrusters (95/65)

9 Sync Pull-ups

…then…

M3/F3

12 Cal. Biked

12 Sync Thrusters (105/75)

12 Sync Pull-ups

9 Cal. Biked

9 Sync Thrusters (105/75)

9 Sync Pull-ups

6 Cal. Biked

6 Sync Thrusters (105/75)

6 Sync Pull-ups

 

For Time

18:00 cap

WOD courtesy of KO in the OK 2018

*3 male and 3 females if able. One pair working at a time. Each team must add their own weight to the bar. Add one second per rep not completed before cap.

 

Strength:

Team 1-RM complex:

3 Deadlifts – 2 Hang Power Clean – 1 Jerk

 

For max load

10:00 cap

 

Flexibility/Mobility:

ROMWOD

 

 

Post team time, individual and total load, and experiences to comments

Friday, 29 December 2017

Gym closed Monday for New Years!

Tuesday classes will ONLY be at 0900 and 1200.

 

Conditioning:

“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

2 rounds for time

20:00 Cap

Compare to Tuesday, 27 December 2016

 

Strength:

Make up missed 1-RM

or…

Front Squat

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

 

 

Post time, load and reps, and experiences to comments

Monday, 04 December 2017

 

Conditioning:

2017 CrossFit Liftoff WOD 3

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

25 Pull-ups

50 Calories Rowed

100 Overhead Squats (45)

50 Box Jumps (24/20″)

25 Pull-ups

 

For Score

 

Strength:

Make up a missed 1-RM

Shoulder Press, Hang Power Clean, or Front Squat

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post score, lift and load, and experiences to comments

Tuesday, 28 November 2017

 

Row Skill:

2 x 6:00, rest 3:00 easy rowing on the rest

Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00.

 

For quality of work and total sprint meters

 

Conditioning:

200m Run

20 Box Jumps (20″)

20 Power Snatches (75/53)

20 Wall-Ball Shots (25/16) @ (10/9′)

80 Double Unders

20 Overhead Squats (75/53)

20 Kettlebell Swings (72/53)

20 Thrusters (75/53)

200m Run

 

For Time

Similar to Friday, 02 June 2017

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post meters, time, and experiences to comments

Tuesday, 21 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Skill:

4 x 500, rest 1 minute easy rowing

Row at 24, 26, 28, and 26 s/m

 

For quality

 

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

20 Sit-up Slammers (12/8) @ 2m

40 Singles

 

For Score

*hug ball against chest

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post score 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

Friday, 03 November 2017

Strength & Conditioning:

Death by Hang Clean

With a continuous running clock, on minute one, perform 1 Hang Clean (155/103). Minute two, perform 2 Hang Cleans. Minute three, perform Hang Cleans. Continue this method until you are unable to complete the specified number of Hang Cleans. Once you fail to complete, rest one minute, and then try one time to complete the minute you failed.

 

For Score

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post score and experiences to comments

Tuesday, 31 October 2017

 

Skill:

250m Row @ 90% 500m PR pace

Rest 2 min

500m Row @ 85%

Rest 2 min

1000m Row @ 80%

 

For time and pace control

 

Conditioning:

4 rounds for time of:

30 Box Jumps (24/20″)

30 Sit-up Slammers (12/8) @ 2m

 

Flexibility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

Post times and experiences to comments