Friday, 09 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

Partner WOD:

As many rounds and reps as possible in 12 minutes of the following:

20 Calories biked

30 Grasshoppers

40 Weighted OH walking lunges (45/35)

30 Toes to bar

20 Tire flips (210/155)

 

For score, equal work required

 

Strength:

Every 2 minutes on the minute, 1 rep of the following complex*:

1 Power snatch+1 hang power snatch+1 overhead squat

*start at 25% of your 1-rep max snatch, add 10% every 2 minutes

 

For load and quality of lifts

 

 

Post results and experience to comments

Tuesday, 16 March 2021

 

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Skill:

5/5 Single leg kettlebell crossover deadlifts

1:00 Rest

 

4 Sets for quality, increase weight each set as long as proper form is maintained

 

Endurance:

Partner WOD:

Run 400m

Row 500m

Bike 1200m

Ski 500m

 

3 Rounds for time and score*

*Equal work required on run/machines. While one partner works, other partner must be performing the following:

Round 1: Max burpees

Round 2: Low plank hold

Round 3: GHD Sit-ups

 

 

Post results and experiences to comments

Tuesday, 02 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Endurance:

MPCF Board WOD

1000m Row

For time

 

…Rest 10:00 then…

Partner up and perform:

100/90/80 Calories on the rower*

100/90/80 Calories on the ski erg

200 Double-unders

 

For time, equal work required

*Calories are listed as MM/MF/FF pairs

 

 

Post results and experience to comments

Saturday, 27 February 2021

New Board WOD boards are finished! You know what that means!!

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

Skill:

10 Parallette shoot-throughs w/ push-up and dip

1:00 Rest

15/15 Seated single leg lifts over dumbbell

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD, alternate exercises

25′ Handstand walk

5 Pull-ups

5 Burpees over bar

5 Goblet squats (72/53)

5 Deadlifts (275/183)

 

10 Rounds for time

(30:00 cap)

 

Post results and experience to comments

Monday, 15 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

All classes are normal. If you can get to the gym, it will be open!

“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!

 

Skill:

10 Parallette shootthroughs

1:00 Rest

7 Parallette push-ups

1:00 Rest

 

3 Sets

 

Conditioning:

“Partner Cindy”

As many rounds* and reps as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

 

For score

*Partners alternate complete rounds

 

 

Post results and experiences to comments

Friday, 12 February 2021

Ape flashback to February 2012

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Conditioning:

Partner WOD, equal work

2 Min AMCAP bike

…2 minute rest, then 2 rounds of…

20 Wallball shots (25/16) @ (10/9)

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

2 Min AMCAP row

 

For total calories and time

 

Strength:

Deadlift:

1-rep max

For load

 

 

Post results and experiences to comments

Tuesday, 09 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Skill:

Hollow roll to arch hold (3 each direction)

1:00 Rest

10 Double dumbbell maltese press

1:00 Rest

 

4 Sets

 

Endurance:

Partner WOD

(600/500/400) Calories rowed*

For time

(30:00 cap)

 

*M/M pairs row 600, M/F pairs row 500, F/F pairs row 400

Equal work required (time or distance)

 

 

Post results and experience to comments

Friday, 05 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

“Bring-a-Friend Friday”

Skill Work:

4 Negative push-ups with 4 sec count down

Rest 1:00

 

4 Sets for quality

 

Conditioning:

Partner WOD*

1:00 work at each station, with 0:30 transition:

Double dumbbell thrusters (50/35)

Calories on rower

Wall-ball sit-up throws

Calories ski erg

Pull-ups

Calories on assault bike

Partner tire flips

 

2 Rounds

 

For total score

* One partner working at a time, with exception of the sit-up throws where partners are working together

 

 

Post results and experiences to comments

Tuesday, 02 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Skill Work:

4 Negative pull-ups w/ 4-sec count down

Rest 1:00

 

5 Sets for quality

 

Endurance:

Partner WOD

Bike 300 calories

 

For time

 

 

Post results and experiences to comments

Monday, 01 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

25 Double Unders

10 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Friday, 02 November 2018

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

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Saturday, 30 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

Partner WOD

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

2 Rope climbs

8 GHD sit-ups

8 Cleans (155/103)

8 Alternating pistols

8 Pull-ups

8 Deadlifts (265/173)

 

For score

*On round 2, double the reps of each exercise from round 1.  On round 3, triple the reps of each exercise from round 1.  On round 4, continue pattern until time cap is reached.

 

 

Post results and experience to comments

Monday, 11 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that signs up for the on-ramp and joins. 

OPEN GYM Thursdays 1200-1330 starting this week!

Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition.  Come support the Ape Nation!

 

Conditioning:

Partner WOD

30-20-10 rep rounds of:

Overhead squats (95/63)

Toes to bar

Thrusters (95/63)

Chest to bar pull-ups

Assault bike calories

 

For time

 

 

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Friday, 08 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Conditioning:

Partner WOD, one athlete working at a time:

3 Rounds* of:

Wall-ball volleyball throws

Alternating dumbbell snatches (50/35)

Wall-ball sit-up throws

Ski erg for max calories

Kettlebell swings (53/35)

Row for max calories

Box step ups (20″)

Bike for max calories

2:00 Rest between rounds

 

*On rounds 1 and 3, perform 0:30 work, 0:30 transition.  On round 2 perform 1:00 work, 0:30 transition

 

 

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Friday, 04 December 2020

Conditioning:

Perform 1:00 work with 0:30 rest/transition at each of the following stations:

Toes to bar

Squat cleans (155/103)

Calories rowed

Box Jumps (24/20”)

Dumbbell snatches (50/35)

 

3 rounds for total reps

 

At-home Conditioning WOD:

Every minute on the minute, for 10 minutes, perform the following:

Odd minutes: 15 Alternating dumbbell snatches

Even minutes: Max rep push-ups

…Rest 3 min then…

Every minute on the minute, for 10 minutes, perform the following:

Odd minutes: 15 Dumbbell goblet squats

Even minutes: Max rep sit-ups

 

For total reps and quality of work

 

 

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