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

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

Saturday, 06 January 2018

 Come support “The Troop” team at the UMAC today at the KO in the OK team competition. WOD times are scheduled for 1124, 1410, and 1745. And Sunday quarterfinals at 1148.

 

Conditioning:

4-person team WOD (2M/2F)

“Forward and Reverse”

M/F pair one completes the following, in order:

50 Calories Rowed

50 Wall-Ball Shots (25/16 ) at (10/9′)

40 Pull-ups

50 Box Jumps (20″)

40 Front Squats (115/75)

40 Calories on Assault Bike

 

M/F pair 2 complete the following, in order:

40 Calories on the Assault Bike

40 Front Squats (115/75)

50 Box Jumps (20″)

40 Pull-ups

50 Wall-Ball Shots (25/16) at (10/9′)

50 Calories Rowed

 

For Time

Compare to Saturday, 26 August 2017

Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.

 

…rest 8 minutes, then…

Strength:

Find 1-rep max team total of:

Hang Power Snatch

12:00 cap

 

For team total

Only 2 bars per team. Only one bar moving at a time.

 

Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Monday, 18 December 2017

Happy 80th birthday Gene!

Conditioning:

Partner WOD*

“Mean Gene”

80 Calories Rowed

80 Push Press (95/63)

80 Pull-ups

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

80 Burpees

80 Deadlifts (185/123)

80 Calories Biked

 

For Time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 2:00

 

 

Post time and experiences to comments

Tuesday, 28 November 2017

 

Row Skill:

2 x 6:00, rest 3:00 easy rowing on the rest

Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00.

 

For quality of work and total sprint meters

 

Conditioning:

200m Run

20 Box Jumps (20″)

20 Power Snatches (75/53)

20 Wall-Ball Shots (25/16) @ (10/9′)

80 Double Unders

20 Overhead Squats (75/53)

20 Kettlebell Swings (72/53)

20 Thrusters (75/53)

200m Run

 

For Time

Similar to Friday, 02 June 2017

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post meters, time, and experiences to comments

Friday, 24 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 25 November 2016

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time and burpee count to comments

Friday, 17 November 2017

Conditioning:

MPCF Board WOD

“Filthy Fifty”

50 Box Jumps (24/20″)

50 Jumping Pull-ups

50 Kettlebell Swings (35/25)

50 Walking Lunges

50 Knees-2-Elbows

50 Push Press (45/30)

50 Back Extentions

50 Wall-Ball Shots (20/14) @ (10/9′)

50 Burpees

50 Double Unders

 

For Time

Compare to Wednesday, 18 January 2017

 

Mobility & Flexibility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

T-spine smash – 2:00

 

 

Post time and experiences to comments

Monday, 13 November 2017

Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/75)

Run 400m

21 Deadlifts (225/155)

Row 750m

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

Run 800m

21 Thrusters (115/75)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

Post time and experiences to comments

Monday, 09 October 2017

Fun weekend comp with the Ape and Vertical families at

Battle on the Plains!

Conditioning:

Partner WOD*

Row 500m/Fat Bar Deadlift hold (115)

150 Double Unders/Fat Bar Front Rack hold

100 Calories Bike/Fat Bar Back Rack hold

50 Toes-2-Bar/Fat Bar Overhead hold

 

For Time

 

…rest 8:00

As many meters in 2 minutes of:

Partner wheel barrow

Rest 1:00, then in 5 minutes perform…

30 Burpee Box overs (24/20″)**

30 Overhead Lunges (25/15)

Max Rep Pull-ups

 

For total score

*Equal work required. Fat Bar can never touch the ground from “Go!” to “Time”. If it does 5 synchronized burpees must be performed. Same weight for all male and co-ed teams. All female is 80#.

**One person working on each at a time. Can be done simultaneously. Equal work on each required. Equal work not required on PLU.

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post time, score, and experiences to comments

Monday, 11 September 2017

These are the names of many of the victims of 9/11. We will never forget!

 

Conditioning:

9/11 Memorial WOD

2001m Row/Run

11 Thrusters (125/85)

11 Burpee Chest-2-Bar Pull-ups

11 Power Cleans (175/120)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toes-2-Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Run/Row*

 

For Time

*If an athlete runs at the beginning, they row at the end, and vice versa. If you have a vest, wear it (20/14).

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for UA Flight 175 that collided with the South Tower; AA Flight 77 and UA Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

 

Mobility/Flexibility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time and experiences to comments

Saturday, 02 September 2017

2012 Flashback! Who’s up for another Tough Mudder?!

 

Conditioning:

4-person Team

200 Double Unders

160 Sit-ups

120 Push-ups

80 Calories Biked

40 Chest-2-Bar Pull-ups

 

For Time

Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.

 

…Rest 10:00 from the last team finishing, then in reverse order of finishing…

Strength:

Partner WOD

Every minute on the minute, both same gender partners perform 1-rep of the the following complex. One bar for the partner group at each weight. At the beep of the next minute, both athletes move to next platform; and athletes that successfully completed the previous weight, attempt the next load. If one or both of the athletes make it to the final platform, it becomes max number of reps that can be completed within the minute.

1 Clean-1 Hang Clean-1 Jerk

95/55

115/65

135/75

155/85

165/95

175/105

185/115

195/120

205/125

225/130

 

For total reps completed

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Tuesday, 29 August 2017

Solar Eclipse 2017, at about 50%

 

Skill:

MPCF Board WOD

Row 500m

For Time

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017

 

 

Flexibility/Mobility:

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 times, loads, and experiences to comments

Saturday, 26 August 2017

Conditioning:

4-person team WOD (2M/2F)

“Forward and Reverse”

M/F pair one completes the following, in order:

50 Calories Rowed

50 Wall-Ball Shots (25/16 ) at (10/9′)

40 Pull-ups

50 Box Jumps (20″)

40 Front Squats (115/75)

40 Calories on Assault Bike

 

M/F pair 2 complete the following, in order:

40 Calories on the Assault Bike

40 Front Squats (115/75)

50 Box Jumps (20″)

40 Pull-ups

50 Wall-Ball Shots (25/16) at (10/9′)

50 Calories Rowed

 

For Time

Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.

 

…rest 8 minutes, then…

 

Strength:

Find 1-rep max team total of:

Hang Power Snatch

 

Only 2 bars per team. Only one bar moving at a time.

 

Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments