Wednesday, 07 March 2018

Online Judges Course: Click HERE

 

Strength & Conditioning

3 rounds of:
6 Pull-ups
6 squat snatches (75/53)

Then, 3 rounds of:
7 Pull-ups
5 squat snatches (115/73)

Then 3 rounds of:
8 Pull-ups
4 squat snatches (135/93)

Then 2 rounds of:
9 Pull-ups
3 squat snatches (165/103)

Then 2 rounds of:
10 Pull-ups
2 squat snatches (195/123)

Then 2 rounds of:
11 Pull-ups
1 squat snatch (225/143)

 

For Time

30:00 cap

 

Flexibility:

Sink Mobilization – 2:00

Couch Stretch – 1:30/side

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 32

 

 

Post time and experiences to comments

Monday, 05 March 2018

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2018 CrossFit Games WOD 18.2 & 18.2a

18.2

1-2-3-4-5-6-7-8-9-10 rep rounds for time of:

Dumbbell Squats (50/35)*

Bar-facing Burpees

18.2a

1-rep max Clean

 

Time cap is 12:00 to complete both 18.2 AND 18.2a

*Use one dumbbell for each hand.

WOD courtesy of games.crossfit.com

For full standards explanation and Masters standards, click HERE

 

Option 2:

“Burping Tacos”

6 Strict Pull-ups

18 Half Tacos

6 Bar-Over Burpees

12 Overhead Squats (75/53)

6 Back Extensions

18 Calories Rowed

 

4 rounds for time

Compare to Monday, 13 March 2017

 

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

 

Royal Huddleston Burpee Challenge:

Day 30

 

 

Post time, load, and experiences to comments

Friday, 02 March 2018

Online Judges Course: Click HERE

Conditioning:

Partner WOD:

6 x 250m Row Sprints

50 Sit-ups

40 Kettlebell Swings (53/35)

3 x 25/15 Calories Biked*

20 Burpees

10 Chest-2-Bar Pull-ups

100 Double Unders

 

2 rounds for time

*Alternate which partner does the odd bike sprint. Partner A does 2 of the sprints round 1, and then B does 2 in round 2.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 1:30

Butterfly – 1:30

 

 

Post time and experiences to comment

Friday, 23 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

15 Calorie Row

6 Clean & Jerks (135/95)

5 Snatches (135/95)

4 Thrusters (135/95)

 

For Time

Perform this solo 3 rounds, partner 4 rounds, or 3-person 6 rounds. If done as partner, each partner must do a complete round before other partner starts. If done as a team, members alternate exercises

 

…Rest 5 minutes, then…

 

As a team of 3, perform:

300 Double Unders

150 Sit-ups

75 Ring Push-ups

 

For Time

 

Flexibility/yoga poses:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

Post times and experiences to comments

Monday, 19 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Strength & Conditioning:

Partner WOD

0:00-4:00:

Back Squat

Max weight lifted

-males @ 135 or 175*

-females @ 95 or 135*

 

4:00-8:00:

Rest

 

8:00-25:00:

Perform 16 alternating rounds** of:

12 Deadlifts (185/125)

9 Push-ups

6 Box Jumps (20″)

 

25:00-26:00:

Rest

 

26:00-Finish:

4 x 375m Row Sprints

Alternate sprints

 

For time and score

Similar to Monday, 20 February 2017

*Athletes must choose weight before starting WOD. Both athletes use one bar, and must switch out weight as needed.

**There is a 17-minute cap. For every rep not completed, add :01 seconds to time.

 

Mobility:

Couch Stretch – 1:30/side

Lateral Opener – 1:30/side

Recline Spinal Twist – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 16

 

 

Post total weight lifted, times, and experiences to comments

Saturday, 17 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

“Love is in the Air”

4-person Team

Buy-in:

400 Double Unders

 

…rest 1 minutes, then…

40 Overhead Squats (115/75)

60 Ring Dips

80 Kettlebell Swings (97/62)

100 Wall-Ball Shots (25/16) @ (10/9′)

120 Calories Rowed

100 Toes-2-Bar

80 Burpees (Games Standard)

60 Handstand Push-ups

40 Deadlifts (295/195)*

 

…rest 1 minute, then…

Sell-out:

200 Calories Biked

 

For Time

 

Flexibility/Mobility:

ROMWOD

 

 

Post team time and experiences to comments

Friday, 16 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

400m Run

7 L-Pull-ups

4 Clean & Jerk (185/125)

 

5 rounds for time

WOD courtesy of CrossFit.com

 

Flexibility/Mobility:

Pike Stretch – 2:00

Banded Bully – 1:30/side

Sink Mobilization – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

Post time and experiences to comments

Wednesday, 14 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

Partner WOD*

“Love Me Some CrossFit”

200m Shuttle Sprints x 6

20 Clean and Jerks (155/103)

40 Chest-2-Bar Pull-ups

100 Wall-Ball Shots (20/14) @ (10/9′)

40 T-Push-ups

20/16 Calories Rowed x 6

200 Double Unders

…rest 2 minutes

Find 2-rep max in 7:00

Deadlift

 

For Time

Compare to Saturday, 14 February 2015

*Equal work, only one working at a time, tag between exercises, use same equipment if possible

 

Flexibility:

20 Side Leg Swings/each leg

Hip Capsule – 1:30/leg

Pancake Split – 1:30

Middle Splits – 1:30

 

 

Post time and experiences to comments

Saturday, 10 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

3-person Team WOD

99 Calories Rowed

90 Wall-Ball Shots (25/16) @ (11/9′)

81 Sit-ups

72 Overhead Walking Lunges (55/35)

63 Burpees

54 Calories Biked

450 Double Unders

36 Kettlebell Swings (97/62)

27 Handstand Push-ups

18 Muscle-ups

9 Team Worm Push-ups

For Time

 

Flexibility/Mobility:

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

Couch Stretch – 1:30/side

Pike Stretch – 2:00

 

 

Post time and experiences to comments

Saturday, 03 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

Partner WOD

200m Row x 6

30 Handstand Push-ups

40 Pistols

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

200 Double Unders

50 Calories Biked

40 Plate-facing Burpees

30 Ring Dips

200m Run x 6

 

For Time

*Equal work. One working at a time.

 

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Elevated Cat Stretch – 1:30

Single Leg Straddle – 1:30/leg

Barbell Biceps Smash – 1:00/arm

 

 

Post time and experiences to comments

Friday, 02 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

Every minute on the minute perform*:

1 Overhead Squat (65/45)

1 Toes-2-Bar

1 Burpee-Over-Bar

2 Double Unders

 

For score

*Each minute add 1 OHS, 1 T2B, 1 BOB, 2 DU, until failure or 8:00 cap. If cap is reached, perform max rep DU’s until time expires.

 

Strength:

Overhead Squat

3-3-3-3-3

 

For max load

 

Flexibility/Mobility:

Elevated Cat – 2:00

Banded Olympic Wall Squat – 2:00

Shoulder Fold – 1:00/side

Twisted Cross – 1:00/side

 

 

Post score, max load, and experiences to comments

Saturday, 20 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

 

Conditioning:

Run 600m

15 Power Cleans (95/65)

15 Abmat Butterfly Sit-up

Run 400m

20 Shoulder to Overhead (95/65)

20 Goblet Squats (53/35)

Run 300m

25 Hand-release Push-ups

25 Box Overs (24/20″)

Run 200m

30 Weighted Walking Lunges (45/35)

30 Double Unders

 

For Time

(20:00 cap)

 

Strength:

Find complex 1-rep max

Power Snatch ⇒ Hang Squat Snatch

 

For Score

 

Flexibility:

Right Side Straddle – 1:30

Left Side Straddle – 1:30

Middle Straddle – 1:30

Right Leg Split – 1:30

Left Leg Split – 1:30

Middle Splits – 1:30

 

 

Post time, max load, and experiences to comments

Friday, 19 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Conditioning:

50 Calorie Row

40 Toes-2-Bar

30 Wall-Ball Shots (20/14) @ (10/9′)*

20 Cleans (135/95)*

10 Muscle-ups

 

2 rounds for time

(35:00 cap)

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Posterior Chain Floss – 1:30/leg

Elevated Cat – 2:00

 

 

Post time and experiences to comments

Friday, 12 January 2018

Almost time for the Open watch parties again!

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

 

Skill:

300m Row

…rest 3 minutes

200m Row

 

For Total Row Time

 

Conditioning:

“Death by Triple Play”

Death by Box Jumps (24/20″)

1 on minute 1, 2 on minute 2, and so on…

 

…Rest 2 minutes

 

Death by Hand-release Push-ups (by 2’s)

2 on minute 1, 4 on minute 2, and so on…

 

…Rest 2 minutes

 

Death by Sit-ups (by 3’s)

3 on minute 1, 6 on minute 2, and so on…

 

For Score

Similar to Tuesday, 03 January 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 individual “death by” scores and total score, and experiences to comments