Saturday, 10 March 2018

Online Judges Course: Click HERE

 

Conditioning:

2018 CrossFit Games Open WOD 18.3

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-ups

 

2 rounds for time

(14:00 cap)

Go to games.crossfit.com for complete workout description and standards

 

Flexibility/Mobility:

Elevated Cat Stretch – 1:30

Shoulder Fold – 1:00/side

Twisted Cross – 1:00/side

 

 

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

Tuesday, 27 February 2018

Online Judges Course: Click HERE

Skill:

Jump Rope

10 rounds of:

20 seconds Max Double Unders

40 seconds rest

 

For score

 

Strength & Conditioning:

Every 90 seconds perform 1 cycle of*:

1 Deadlifts

1 Power Clean

1 Hang Squat Clean

1 Jerk

 

For max load

* Start at (95/63). Each round add (20/10).

 

Flexibility/Mobility:

Reclined Spinal Twist – 1:30/side

Half Straddle – 1:30/side

Pike Stretch – 1:30

20 Slow PVC pipe passovers

 

 

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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

 

 

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Registered athletes Click HERE to enter your score on games site

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

Monday, 12 February 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:

15 Burpees

12 Body-weight Back Squats*

9 Toes-2-Bar

 

For Score

*Rx is no racks. Bar must be brought from the ground, and placed on your back.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Olympic Wall Squat – 2:00

 

 

Post score and experiences to comments

Wednesday, 07 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

On a 10 minute clock, perform 2 rounds of:

Row 50 seconds, rest 10 seconds

Row 40 seconds, rest 20 seconds

Row 30 seconds, rest 30 seconds

Row 20 seconds, rest 50 seconds

Row 10 seconds, rest 50 seconds

 

For total calories

…rest 2 minute, then…

On a 10 minute clock, perform 2 rounds of:

Bike 10 seconds, rest 50 seconds

Bike 20 seconds, rest 40 seconds

Bike 30 seconds, rest 30 seconds

Bike 40 seconds, rest 20 seconds

Bike 50 seconds, rest 10 seconds

 

For total calories

 

Flexibility/Mobility:

ROMWOD

 

 

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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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Monday, 05 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:

Complete as many rounds and reps as possible in 12 minutes of:

1 Squat Snatch (155/103)

3 Clean & Jerks (155/103)

30 Double Unders

 

For score

WOD courtesy of crossfit.com

 

Flexibility/Mobility:

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

Saddle Sit – 2:00

 

 

Post score 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

 

 

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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

 

 

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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

 

 

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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

 

 

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