Monday, 26 February 2018

2018 CrossFit Games registration now live! Click HERE

LAST DAY TO REGISTER!

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

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

 

Option 2:

Complete as many rounds and reps as possible in 20 minutes of:

5 Deadlifts (315/210)

10 Kettlebell Push-ups

15/9 Calories Biked

 

For Score

 

Flexibility/Mobility:

Spine Smash – 2:00

Couch Stretch – 1:30/side

Twisted Cross – 1:30/side

 

 

Post score and experiences to comments

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

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

 

 

Post score and experiences to comments

Registered athletes Click HERE to enter your score on games site

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

Monday, 04 December 2017

 

Conditioning:

2017 CrossFit Liftoff WOD 3

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

25 Pull-ups

50 Calories Rowed

100 Overhead Squats (45)

50 Box Jumps (24/20″)

25 Pull-ups

 

For Score

 

Strength:

Make up a missed 1-RM

Shoulder Press, Hang Power Clean, or Front Squat

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post score, lift and load, and experiences to comments

Saturday, 23 September 2017

 

Strength & Conditioning:

Partner WOD

CrossFit Team Series WOD 3

50 synchronized wall-ball shots (20/14) @ (10/9′)*

30 cleans (135/95)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

20 cleans (185/135)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

10 cleans (225/155)**

 

For Time

(for registered competitors, 12:00 cap)

*Scaled is (14/10) @ (9′)

** Scaled weights are: (95/65)(135/95)(155/105)

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Friday, 22 September 2017

 

Conditioning:

Partner WODs

CrossFit Team Series WOD 1

9-15-21 rep rounds of:

Synchronized Thrusters (95/65)*

Synchronized Bar-Facing Burpees

 

For Time

*Scaled weight is (65/45)

 

…rest 10-15:00 (not Team series requirement), then…

CrossFit Team Series WOD 4

100-Calorie Rowed, switch as needed

100 Toes-2-Bar*

 

For Time

*Scaled is Hanging Knee Raises

 

Flexibility/Mobility:

15 Front Leg Swings/Leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/Leg

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00

 

 

Post times and experiences to comments

Friday, 11 August 2017

 

Conditioning:

2017 CrossFit Games Masters Division

“Vest Triplet”*

Run 400m

24 Squats

12 Burpee Box Overs (30/24″)

 

4 rounds for time

17:00 cap

*If you have a vest (20/14), wear it.

 

Strength:

Push Jerk

3 reps at the following percentages:

50, 60, 65, 70, 75, 80, 85%

 

For Quality

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time, loads, and experiences to comments

Tuesday, 08 August 2017

 

Skill:

Row 250m, All Out

Rest 3 minutes, now…

Row 500m @ 80% 250m pace

Rest 2:00

Row 300m @ 80%

 

For quality of pace and stroke control

 

Conditioning:

2017 CrossFit Games WOD*

“Fibonacci Final” (modified)

Men:

5-8-13 rep rounds of:

Paralette Handstand Push-ups

Deadlift (415)

…then, Double Kettlebell (53#) Overhead Lunges, 89ft

 

For Time

 

Women:

3-5-8 reps of:

Paralette Handstand Push-ups

5-8-13 reps of:

Deadlifts (255)

…then, Double Kettlebell (35#) Overhead Lunges, 89ft

 

For Time

*modifications made due to lack of equipment

 

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

 

 

Post time and experiences to comments

Monday, 07 August 2017

Congratulations to 2-time Games Champion Matt Fraser, and Tia-Clair Toomey for their amazing performances this weekend!

 

Conditioning:

2017 CrossFit Games WOD

“Madison Triplet” (modified*)

5 rounds for time of:

400m Run

7 Cleans-to-Overhead Burpee (115/75)*

 

*Modifications made due to lack of equipment. Perform 1 clean to overhead, followed by 1 burpee over the bar; now repeat 6 more times.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time and experiences to comments

Tuesday, 25 July 2017

 

Speed work:

Choose one:

Run for meters, Bike for calories, Row for calories

45 seconds on, 45 seconds off – 10 rounds

 

Conditioning:

“Down and Back Chipper”

50 Box Overs (24/20″)

25 Toes-2-Bar

50 Wall-Ball Shots (20/14) @ (10/9′)

25 Ring Dips

50 Wall-Ball Shots

25 Toes-2-Bar

50 Box Overs

 

For Time

21:00 Time Cap

Compare to Friday, 08 July 2016

 

Flexibility/Mobility:

Quad Smash – 2:00/leg

Overhead Distraction – 2:00/side

Hamstring Floss – 2:00/leg

 

 

Post skill result, time, and experiences to comments

Friday, 21 July 2017

There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience.

 

Strength:

Overhead Squats

5-5-5-5-5

 

For Max Load

 

Conditioning:

Complete as many reps as possible in 45 seconds, rest 15 seconds, of:

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

Push Press (75/53)

Alternating One-Arm Dumbbell Snatches (50/35)

Calories Biked

Pull-ups*

 

4 rounds for score

*Rest 1:15 between rounds

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

 

Post load, time, and experiences to comments

Wednesday, 19 July 2017

Conditioning:

2016 CrossFit Games, Master/Teen Event 3 & 4

“Feel the Berm”

600m Run

20 Burpee Box Jumps (24/18″)

 

4 rounds for time

(20:00 cap)

 

…Rest 10:00, then…

 

“Deuce-Deuce”

22 Toes-2-Bar

22 Clean & Jerks (95/65)

80m Sprint Down

80m Sprint Back

 

For Time

(4:00 cap)

Compare to Monday, 25 July 2016

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post times and experiences to comments

Tuesday, 23 May 2017

Skill:

Row 250m, All Out

Rest 3 minutes, now…

3 rounds of:

Row 300m, @ 80% 250m pace

Rest 1:30

 

For quality of pace and stroke control

 

Conditioning:

100-ft Dumbbell Overhead Walking Lunges (50/35)

100 Double Unders

50 Wall-Ball Shots (25/16) @ (11/10′)

35 Chest-2-Bar

50 Wall-Ball Shots (25/16) @ (11/10′)

100 Double Unders

100-ft Dumbbell Overhead Walking Lunges (50/35)

 

For Time

(16:00 cap)

WOD similar to 2017 CrossFit Games Regional WOD 3

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 108

 

 

Post row, time, and experiences to comments

Wednesday, 26 April 2017

 

Conditioning 1:

2017 Masters Online Qualifier WOD 4

10 Deadlifts (315/225)

20 Deficit Handstand Push-ups (4.5″/3″)

30 Front Squats (95/65)

 

2 rounds for time

For complete standards, descriptions, and other age group variations, go to games.crossfit.com

 

…rest 5-8 minutes, then…

Conditioning 2:

Every minute on the minute perform, adding 2 reps of each, each round:

2 Kettlebell Swing (72/53)

2 Pull-up

 

For Score

 

Flexibility/Mobility:

Low Dragon – 2:00/side

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

Middle Straddle – 2:00

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

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