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

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

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

Tuesday, 30 January 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 Biked

Rest 30 seconds

30 seconds Freestanding Handstand Hold

Rest 30 Seconds

 

4 team rounds for total calories biked

*One partner starts on the bike, other starts on the HS hold. If HS comes down before 30 second, kick back up immediately. Scale the HS hold by going against wall. One round is complete when both have biked and both have held HS.

 

Strength & Conditioning:

21-15-9 rep rounds of:

Deadlifts (315/205)

Box Jumps (30/24″)

 

For Time

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Calf Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post team calories, time, and experiences to comments

Monday, 29 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 10 minutes of:

5 Power Snatches (95/65)

10 Overhead Lunges*

5 Pull-ups

 

For Score

*Lunges use the same bar as the snatches

 

Flexibility/Mobility:

Barbell Shoulder Smash – 1:30/side

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

Eye of the Needle – 1:30/side

 

 

Post score 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, 22 January 2018

Congratulations to Sarah Flynn! MP’s newest CFL1 certified! Ape Strong!

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

 

Conditioning:

Partner WOD

200 Double Unders

20 Deadlifts Each* (135/95)

20 Front Squats Each* (135/95)

20 Shoulder-2-Overhead Each* (135/95)

 

For Time

(8:00 cap)

 

…rest 8 minutes

Complete as many reps as possible in 12-minutes of:

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

48 Burpee Box Overs (24/20″)

36 Dumbbell Snatches (53/35)

24 Strict Pull-ups

 

For Score

*Instructions:

WOD 1:

While one partner performs their 20 deadlifts, the other partner holds the bottom of the squat with bar on back. Then partners switch roles.

While one partner performs 20 front squats, the other holds bar in front rack. Then partners switch roles.

While one partner performs 20 S2OH, the other holds bar extended overhead.

Partners can go in any order they choose, but once an athlete starts their 20 reps, they must finish before the other partner can perform theirs.

Partner holding must be in position before the active lifter does reps.

WOD 2:

Equal work. Score is total reps completed.

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

 

Post time, score, 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

Tuesday, 16 January 2018

Old school 2014 pic!

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Skill:

Partner up, then Every Minute On the Minute:

Row 1 calorie, adding 1 calorie every minute

Do this until failure. If failure is reached before 15:00, partners alternate minutes to get max calories in 15:00

 

For scores (highest minute success & total calories)

 

Plank hold:

2 x 45 seconds

Hollow Rocks:

2 x 15

 

Conditioning:

Complete as many rounds as possible in 10 minutes of:

21 Double Unders

14 Alternating Dumbbell Snatches (50/35)

7 Box Overs (24/20″)

 

For Score

 

Flexibility/Mobility:

Super Friend Shoulder Smash – 1:00/side

Super Friend Pike Stretch – 1:30

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

Butterfly Stretch – 1:30

 

 

Post score and experiences to comments

Wednesday, 10 January 2018

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/6 Calories Biked

8 Gorilla Rows (53/35)

6 Toes-2-Bar

24 Speed Skips

 

For Score

 

Strength:

Deadlift

3-3-3 @ 85%

For quality in maintaining position throughout

…Or…

Make-up a Lift

1-rep max

For max load

 

Flexibility/Mobility:

T-spine mobility – 2:00

Half Straddle – 1:30/side

Hip Capsule – 1:30/side

 

 

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, 22 December 2017

Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200.

 

Conditioning:

Complete as many rounds and reps in 4 minutes of:

25 Double Unders

15 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps in 4 minutes of:

5 Strict Handstand Push-ups

10 Squats

15/10 Calories Biked

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Friday, 23 June 2017

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post scores, load, and experiences to comments

Wednesday, 20 December 2017

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 GHD Sit-ups

 

5 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Wednesday, 21 June 2017

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Knees-to-Traps – 2:00

Spine Smash – 2:00

 

 

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