Friday, 26 March 2021

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

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

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

2 rounds of:

15 Back-extensions

15 Double dumbbell clusters (35/25)

200m Run

2 rounds of:

15 “Perfect” push-ups

15 Anchored sit-ups

400m Run

 

For score

 

Option 2:

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)

 

 

Post results and experiences to comments

Monday, 22 March 2021

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

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

2021 CrossFit Games Open WOD 21.2

10 Alternating dumbbell snatches (50/35)(35/20)*

15 Burpee box jump overs (24/20”)*

20 Alternating dumbbell snatches

15 Burpee box jumps

30 Alternating dumbbell snatches

15 Burpee box jumps

40 Alternating dumbbell snatches

15 Burpee box jumps

50 Alternating dumbbell snatches

15 Burpee box jumps

 

For time

(20:00 cap)

 

Option 2:

Every minute on the minute, for 20 minutes (3 rounds):

 

Minute 1: 13/10 Calories rowed

Minute 2: 10 GHD sit-ups

Minute 3: 10 Sandbag Zercher squats (70/50)

Minute 4: 10 Wall-ball shots (25/20)@(10/9′)

Minute 5: 13/10 Calories biked

Minute 6: 10 Pull-ups

Minute 7: Rest

 

For quality of work

 

 

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Saturday, 20 March 2021

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

CrossFit Judges course is live! Click HERE!

 

Conditioning:

2021 CrossFit Games Open WOD 21.2

10 Alternating dumbbell snatches (50/35)(35/20)*

15 Burpee box jump overs (24/20”)*

20 Alternating dumbbell snatches

15 Burpee box jumps

30 Alternating dumbbell snatches

15 Burpee box jumps

40 Alternating dumbbell snatches

15 Burpee box jumps

50 Alternating dumbbell snatches

15 Burpee box jumps

 

For time

(20:00 cap)

 

 

Post results and experiences to comments

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)

 

 

Post results and experiences to comments

Monday, 01 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!

 

Skill:

5 Tempo double kettlebell L-sit strict press @ 3030 pace

1:00 Rest

5/5 Single arm dumbbell bent over rows w/ 3 sec pause at top

1:00 Rest

 

4 Sets for quality

 

Conditioning:

“Death by Duo”

Every minute on the minute, for as long as possible*:

1 Pull-up

1 Kettlebell swing (72/53)

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings.  Continue with this pattern until the prescribed work cannot be completed within the minute.

…Rest 1:00 then…

Every minute on the minute, for as long as possible*:

1 Power clean (95/63)

1 Push-up

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 power cleans and 2 push-ups.  Continue with this pattern until the prescribed work cannot be completed within the minute.

 

For total score

 

 

Post results and experience to comments

Monday, 15 February 2021

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

CrossFit Games Open registration is live! Click HERE!

All classes are normal. If you can get to the gym, it will be open!

“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!

 

Skill:

10 Parallette shootthroughs

1:00 Rest

7 Parallette push-ups

1:00 Rest

 

3 Sets

 

Conditioning:

“Partner Cindy”

As many rounds* and reps as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

 

For score

*Partners alternate complete rounds

 

 

Post results and experiences to comments

Wednesday, 10 February 2021

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

CrossFit Games Open registration is live! Click HERE!

 

Conditioning:

Complete as many rounds and reps in 9 minutes of:

10 Knees-2-elbows

50′ Handstand walk

Rest 4 minutes, then…

Complete as many rounds and reps in 7 minutes of:

1,2,3,4….rep rounds of:

Bar muscle-ups

Power clean and jerk (185/123)

Rest 3 minutes, then…

Complete as many rounds and reps in 5 minutes of:

3 Rope climbs

10 Alternating dumbbell snatch (50/35)

 

For scores on each and total

 

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Saturday, 30 January 2021

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

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 20 minutes of*:

2 Rope climbs

8 GHD sit-ups

8 Cleans (155/103)

8 Alternating pistols

8 Pull-ups

8 Deadlifts (265/173)

 

For score

*On round 2, double the reps of each exercise from round 1.  On round 3, triple the reps of each exercise from round 1.  On round 4, continue pattern until time cap is reached.

 

 

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Wednesday, 27 January 2021

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

Skill Work:

0:20 Parallette Tuck Hold

Rest 0:30

10 Wall facing shoulder taps

Rest 0:40

4 Sets

 

Conditioning:

Buy in: 1 minute of wall-ball shots (20/14)@(10/9′)

…Rest 1:00 then…

On a 2:00 clock….

8 Thrusters (115/73)

8 Toes to bar

Max calories in remaining time*

1:00 Rest

 

4 rounds for total calories

*2 rounds row for calories, 2 rounds bike for calories

 

 

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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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Tuesday, 19 January 2021

Conditioning:

As many rounds and reps as possible in 15 minutes of:

16/14 Calories row

12 Alternating pistols

10 GHD Sit-ups

10/8 Calories biked

6 Handstand push-ups

 

For score

 

Strength:

Shoulder Press

4 sets of 4 reps at 80-85% of one rep max

Rest 1:30 between sets

 

For quality

 

 

Post results and experience to comments

Monday, 21 December 2020

APE NATION!! We have a temporary home!! Starting Tuesday, 22 December, classes will resume! New location is 6024 South Sheridan Road. As soon as negotiations are concluded, the buildout on the new permanent home will begin!! 2021 is going to be an EXCITING year! DO NOT MISS IT!!!

 

AT-Home WOD:

1:00 Squats

1:00 Burpees

1:00 Sit-ups

1:00 Alternating jump lunges

1:00 Low plank hold

1:00 Rest

 

3 rounds for total reps completed

 

 

Post results and experience to comments

Monday, 14 December 2020

Attention Ape Nation! As of last week, the Health Zone at Saint Francis has decided to close their doors indefinitely due to the Covid pandemic. It is with great sadness that we have to say goodbye to the home we have known for over 12 years. A new home will be found and established very soon! We will continue to train!

Congratulations to all competitors who competed in OKC at Masters Mania 3 this weekend.  And thank you for all the support from the MP family!  Ape Strong!

Conditioning:

At-home WOD:

20-18-16-14-12-10-8-6-4 rep rounds of:

Air squats/weighted squats*

V-ups

Push-ups/DB or KB press*

 

For time

*If you have weights (barbell, DB, KB, etc), you can perform these squats weighted. You can also do weighted presses for the push-ups.

Compare to Monday, 18 May 2020

 

Accessory/Mobility:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hip the top. Hold the last one for 30 seconds.

 

 

Post results and experience to comments

Saturday, 12 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.

Coach Jimmy, Coach Sarah, Coach Christa, and Nick Newman will be competing in a same gender partner comp in OKC on Saturday. We will be carpooling from Coach Sarah’s at 0545. If anyone wants to meet and go as the cheer section, we would love to have you! Contact Jimmy or Sarah if you are interested.

 

Conditioning:

At-home WOD:

21-15-9 rep rounds of:

Dumbbell push press

Burpees over dumbbell

…Rest 2:00 then…

40 Dumbbell single arm front squats

30 Dumbbell snatches

400m Run

…Rest 2:00 then…

21 Push-ups

18 Alternating pistols

15 Dumbbell bent over rows (per arm)

12 V-ups

 

For total time

 

 

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