Saturday, 21 April 2018

 

Conditioning:

2018 Age Group Qualifier Workout 3

Complete as many rounds as possible in 20 minutes of:

50 Wall-Ball Shots (20/14) @ (10/9′)*

100 Double Unders

50-ft Handstand Walking

100 Double Unders

50 Calorie Row

100 Double Unders

50-ft Handstand Walking

100 Double Unders

 

For Score

*Weight and/or height may vary by age group. See Workout Description & Scorecard for more details.

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

Post score and experiences to comments

Tuesday, 17 April 2018

 

Sprint work:

Run Sprints

200m, rest 1:00

400m, rest 2:00

600m, rest 3:00

400m, rest 2:00

200m

 

For total sprint time

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

10 Pull-ups

20 meters Burpee Broad Jumps

30 Single Unders

 

For Score

 

…rest 5 minutes, then…

Partner up, complete as many rounds and reps as possible in 7 minutes, alternating exercises of:

28 Double Unders

10/8 Calories Biked

8 GHD Sit-ups

6 Burpees

4 Ring Dips

 

For Score

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

External Shoulder Rotation twist – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post sprint time, score, and experiences to comments

Monday, 09 April 2018

 

Conditioning:

“Game on”

First…

Run 600m

 

Now complete 3 rounds of:

3 Snatches (125/83)

6 Box Jumps (37/30″)

9 Burpees

 

Next perform:

75 Double Unders

 

Followed by 3 rounds of:

12 Toes-2-Bar

15 V-ups

18 Grasshoppers

 

Finally…

Run 600m

For Time

 

Compare to Wednesday, 10 August 2016

 

Mobility:

Supine Shoulder Extension – 1:00

5 Supine Shoulder Hand Walks

Seal Stretch – 1:00

10 Two Pike/Two Squat

Standing Pike – 1:00

10 Side-to-Side Squats

Frog Split – 1:00/side

 

 

Post time and experiences to comments

Wednesday, 04 April 2018

Conditioning:

10 Chest-2-Bar Pull-ups

16 Alternating Pistols

25-ft Handstand Walking

16/12 Calories Rowed

10 Ring Dips

 

4 rounds for time

 

Strength:

Overhead Squat

8-rep max

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Overhead T-Spine Smash – 2:00

Overhead Distraction w/ External Bias – 1:30/side

Barbell Biceps Smash – 1:00/side

 

 

Post time, load, and experiences to comments

Wednesday, 14 March 2018

Online Judges Course: Click HERE

 

Conditioning:

2011 CrossFit Games WOD Events 8, 9, and 10

“The End 3”

20 Calories Row

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Toes-to-Bar

30 Box Jumps (24/20)

20 Sumo-Deadlift High-Pull (115/75)

30 Burpees

20 Shoulder to Overhead (135/95)

200m Run with Wall-Ball (20/14)*

 

For Time

Compare to Wednesday, 16 March 2016

 

*Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull.

Part 1 is as many reps in 3 minutes, rest 1 minute

Part 2 is as many reps in 6 minutes, rest 1 minute

Part 3 is all reps for time

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 39

 

Post

Monday, 26 February 2018

2018 CrossFit Games registration now live! Click HERE

LAST DAY TO REGISTER!

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2018 CrossFit Games WOD 18.1

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

8 Toes-2-Bar

10 Dumbbell Hang Clean and Jerks (50/35)

14/12 Calories Rowed

 

For Score

WOD courtesy of crossfit.com

For full standards explanation and Masters standards, click HERE

 

Option 2:

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

5 Deadlifts (315/210)

10 Kettlebell Push-ups

15/9 Calories Biked

 

For Score

 

Flexibility/Mobility:

Spine Smash – 2:00

Couch Stretch – 1:30/side

Twisted Cross – 1:30/side

 

 

Post score and experiences to comments

Registered Games athletes Click HERE to enter your score on games site by 1900 Monday

Saturday, 24 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

2018 CrossFit Games WOD 18.1

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

8 Toes-2-Bar

10 Dumbbell Hang Clean and Jerks (50/35)

14/12 Calories Rowed

 

For Score

WOD courtesy of crossfit.com

For full standards explanation and Masters standards, click HERE

 

Flexibility/Mobility:

ROMWOD

 

 

Post score and experiences to comments

Registered athletes Click HERE to enter your score on games site

Wednesday, 21 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

80 Speed Skips

60 Box Jumps (24/20″)

40 Kettlebell Swings (53/35)

800m Row

40 Slammers (12/8) @ 2m

60 Weighted Walking Lunges (45/35)

80 Double Unders

 

For Time

 

Strength:

Shoulder Press

7   reps @ 25%

6   reps @ 45%

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

 

Royal Huddleston Burpee Challenge:

Day 18

 

 

Post time, score, load, and experiences to comments

Tuesday, 13 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:

45 seconds Calories Biked

Rest 30 seconds

45 seconds Low Plank Hold

Rest 30 Seconds

 

3 team rounds for total calories biked

*One partner starts on the bike, other starts in the low plank. If plank comes down before 45 second, biker has to stop until plank is back up. One team round is complete when both have biked and both have held plank.

 

Conditioning:

Perform 2 rounds of the following triplet*:

Max reps Toes-2-Bar

Max reps Ring Dips

Max Broad Jump Distance

 

For scores in each event

…Then…

Row 1500m

For Time

 

*No more than 60 second rest between stations. No more than 2 minutes between rounds. 2 broad jump attempts per round.

 

Flexibility/Mobility:

Side Straddle – 1:00/side

Center Straddle – 1:00

Reclined Spinal Twist – 1:00/side

 

 

Post scores, 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

Wednesday, 31 January 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:

20 Medicine Ball Cleans (20/14)

60 Double Unders

 

For Score

 

Strength:

Shoulder Press

9 @ 25% 1RM

7 @ 40%

5 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

 

For Quality*

*Keep core tight, ribs pulled down, in-line position

 

Flexibility/Mobility:

Reclined Spinal Twist – 1:30/side

Saddle Sit – 2:00

Sink Mobilization – 2:00

 

 

Post score, loads, and experiences to comments

Wednesday, 24 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Government-Approved Workouts? The Fight Against Fitness Licensing,” – from CrossFit.com

Conditioning:

3 rounds of:

300m Row

20 Box Jumps (30/24″)

10 Single-arm Dumbbell Overhead Squat (50/35)

 

For time

(12:00 cap)

 

Strength:

Find 1-rep max for complex:

Power Clean → Hang Squat Clean → Split Jerk

 

For max load

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30

 

 

Post time, max load, 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, 15 January 2018

Some Old school pics from 2015/2016

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

 

 

Conditioning:

15-12-9 rep rounds for time of:

Deadlifts (245/163)

Handstand Push-ups

 

…Rest 5 minutes

15-12-9 rep rounds for time of:

Clean & Jerk (155/103)

Pull-ups

 

…Rest 3 minutes

30/18 Calories Biked

(All out effort)

 

For Time

 

Mobility:

Couch Stretch – 1:30/side

Banded Overhead Distraction – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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