Wednesday, 21 February 2018

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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

 

 

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Tuesday, 13 February 2018

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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

 

 

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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

 

 

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Wednesday, 31 January 2018

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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

 

 

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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

 

 

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Tuesday, 23 January 2018

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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

 

 

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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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Saturday, 13 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

 

Strength & Conditioning:

Partner WOD

100 Wall-ball shots (20/14) @ (9′)

40 Calories Rowed

30 cleans (135/95)

80 Wall-ball shots

30 Calories Biked

20 cleans (185/135)

60 Wall-ball shots

200 Double Unders

10 cleans (225/155)

 

For Time

-Equal work required (as close as possible on calories)

-Must use same bar throughout WOD. If team is co-ed, separate bars are allowed

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

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Tuesday, 09 January 2018

 

Skill:

Practice 15 minutes on:

Pistol Progressions 1234

and…

Straddle Jump to Handstand x 10 reps

One-leg Tuck Jump to Handstand x 10 reps

 

Conditioning:

Run  400m

…rest 2 minutes, then perform:

3 rounds of:

5 Muscle-ups

10 Alternating Dumbbell Snatches (50/35)

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

20/16 Calories Rowed

…rest 2 minutes, then perform:

100 Double Unders

 

For Time

 

Flexibility/yoga poses:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

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Wednesday, 15 November 2017

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

10/8 Calories Rowed

20 meters Burpee Broad Jumps

30 Shoulder Touches

40 Double Unders

 

For Score

 

…rest 7 minutes, then…

Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of:

30 Speed Skips

10/8 Calories Biked

6 Knees-2-Elbows

4 Burpees

2 Strict Handstand Push-ups

 

For Score

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

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Tuesday, 14 November 2017

Row Skill:

Stroke pyramid: 1,2,3…15…2,1 / 3 light

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

For total distance covered

 

Strength:

Clean Pulls

3-3-3-3-3-3-3-3

Start at 45% 1RM Clean. Increase by 10% each set

 

For quality of work

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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