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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

Saturday, 21 November 2020

Skill:

0:20 L-hang from bar

0:30 Rest

1/1 Handstand box walks (1 rotation left and 1 rotation right)

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

“Hitman” (WOD Courtesy of Masters Mania 3 Competition)

21 Push press (95/63)

21 Bar over burpees

21 Box jumps* (24/20)

15 Push press (115/73)

15 Bar over burpees

15 Box jumps (24/20)

9 Push press (135/93)

9 Bar over burpees

9 Box jumps (30/24)

 

12 min cap

 

Rest 5:00 then…

 

As a pair, find a one-rep max

Clean to Hang Clean

 

10 min cap

 

For total weight lifted

 

 

*Female pairs and 55+ pairs are allowed to step onto box

 

 

Post results and experience to comments

Saturday, 07 November 2020

General Warm-up:

2 rounds of:

Bike 1:30

10 Spiders

10 Push-ups

Row 1:30

10 Sit-ups

10 Squats

Ski 1:30

10 Ring rows

10 SP w/T’s

Run 200m

 

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Compare to Friday, 28 February 2020

*Add one rep to each exercise each round. Partners alternate exercises.

 

 

Post results and experiences to comments

Saturday, 24 October 2020

Skill:

10 Scapular pull-ups

0:30 Rest

0:20 Chin over bar hold

0:30 Rest

10 Lat activations

2:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

8 Min AMRAP (partners alternate rounds) of:

1 Deadlift (225/153)

2 Burpee box overs (24/20)

3 Toes to bar

 

Rest 7 min

 

9 Min AMRAP (partners alternate exercises) of:

3 Strict pull-ups

5 Overhead squats (135/93)

7 Barbell push-ups

 

For total reps

 

 

Post results and experiences to comments

Saturday, 17 October 2020

 

Skill:

3 Wall Walks

10 Supinated Ring Rows w/ feet elevated

Rest 2:00

 

4 sets

 

Conditioning:

Partner WOD

32-24-16 rep rounds of:

Calories rowed

Hang power cleans (135/93)

 

…rest 3:00, then…

32-24-16 rep rounds of:

Calories biked

Alternating DB snatches (50/35)

 

…rest 3:00, then…

Run 400-300-200

GHD Sit-ups 32-24-16

 

For time

 

 

Post results and experiences to comments

Saturday, 03 October 2020

MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info.

Skill:

3 sets:

0:30 Noes and toes wall handstand hold

0:30 Rest

10 Scapular push-ups

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

Conditioning:

Partner WOD, equal work each exercise

 

10 Bar to chest pull-ups

16 Alternating pistols

25ft x 2 Handstand walk

16 Cal row

10 Ring dips

 

8 rounds for time

 

 

Post results and experiences to comments

Friday, 02 October 2020

 

MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info.

Conditioning:

Partner WOD, equal work

2 Min AMCAP row

…2 minute rest, then…

 

2 rounds for time of:

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

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

 

2 Min AMCAP bike

 

For total calories and time

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

…rest 1-2 minutes, then…

Max reps at 85%

 

For quality and max reps

 

 

Post results and experiences to comments

Saturday, 26 September 2020

Conditioning:

Partner WOD, alternating exercises

 

20 Min AMRAP:

Run 2 x 200m

4 Strict pull-ups

6 Deadlifts (275/185)

8 Alternating pistols

10 GHDs

30 Double unders

 

For score

 

 

Post results and experience to comments

Friday, 18 September 2020

Conditioning:

Partner WOD

2 Min AMCAP row

Rest 2 min, then:

 

8 Min AMRAP (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball push-ups

20 Stationary alternating lunges

 

Rest 2 min, then

2 Min AMCAP bike

 

For time and total calories

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 75%

3 reps @ 85%

2 reps @ 90%

2 reps @ 90%

…rest 1-2 minutes, then…

Max reps at 90%

 

For quality and max reps

 

 

Post results and experiences to comments

Monday, 14 September 2020

Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time

*Ball Cleans are squat cleans.

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Compare to Friday, 13 September 2019

 

 

Post time and experiences to comments

Monday, 07 September 2020

Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.

 

Conditioning:

Partner WOD

200m Sandbag drag* (70/50)

1000m Run

…then…

5 rounds of:

40 Wall-ball Sit-up throws (14/12/10) @ 5m

30 Burpees

20 Alternating DB Clean  (75/50)

100m Partner relay sprint*

…then…

200m Sandbag drag* (70/50)

1000m Run

 

For time

*Instructions:

  • Sandbag: 100m done with athlete facing forward, 100m done with athlete facing backwards. Order is athlete’s choice
  • Relay: one partner sprints 50m down and back, tags the other, who then sprints 50m down and back

 

 

Post results and experiences to comments

Wednesday, 02 September 2020

Conditioning:

Partner WOD

Buy in: 100 Wall-ball shots (20/14)@(10/9)

 

Then 4 rounds of:

32 Double-unders

8 Handstand push-ups

6 Dumbbell hang squat cleans (3/3) at (75/50)

4 Alternating pistols

2 Deadlifts (305/205)

 

Sell out: 100 Wall-ball shots (20/14)@(10/9)

 

For time

*Equal work on WB shots. Alternate exercises during rounds. DB hang squat cleans are performed 3 one arm, then three the other.

 

 

Post results and experiences to comments