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

Saturday, 27 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

200m Run

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

300m Row

15 Overhead Squats

15 Hand-Release Push-ups

400m Run

9 Overhead Squats

9 Hand-Release Push-ups

500m Row

6 Overhead Squats

6 Hand-Release Push-ups

 

For Time

(14:00 cap)

 

…Rest 8:00 from end of cap, then…

Partner up (co-ed if possible), and perform each of the following in order, to completion, with equal work:

40 Pull-ups

80 Sit-ups

100 Calories Bike

120 Double Unders

 

For Time

 

Flexibility:

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Olympic Wall Squat – 2:00

 

 

Post times 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, 13 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

 

Strength & Conditioning:

Partner WOD

100 Wall-ball shots (20/14) @ (10/9′)

40 Calories Rowed

30 cleans (135/95)

80 Wall-ball shots

30 Calories Biked

20 cleans (185/135)

60 Wall-ball shots

200 Double Unders

10 cleans (225/155)

 

For Time

-Equal work required (as close as possible on calories)

-Must use same bar throughout WOD. If team is co-ed, separate bars are allowed

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time 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

Wednesday, 03 January 2018

Congratulations to Michael Rodriguez winning the free month for completing the online survey!

FITAID winners are: Brian Wortham, Tara Mundell, Allyson Leggett, Danny Scroggins, Becca Kirby, Jana Decker, Craig Sahli, Liliana Ross, Gene Pelizzoni, and Burris Smith

 

Conditioning:

Partner WOD

15-minute AMCAP of:

Max Calories Rowed

…rest 2 minutes, then*…

10-minute AMRAP of:

25 Pull-ups

50 Sit-ups

25 Wall-Ball Push-ups

50 Walking Lunges

…rest 2 minutes, then…

5-minute AMCAP of:

Max Calories Biked

 

For Score

*If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Shoulder Press

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 rep Push Press at 90%

 

For quality and max reps

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post score, lift, load, and experiences to comments

Saturday, 30 December 2017

2016 KO in the OK Team

Gym closed Monday, Jan. 1, for New Years!

Tuesday classes, Jan. 2, will ONLY be at 0900 and 1200.

 

Conditioning:

6-person team WOD*

Assault on Synchronized Fran

M1/F1

18 Cal. Biked

18 Sync Thrusters (75/55)

18 Sync Pull-ups

12 Cal. Biked

12 Sync Thrusters (75/55)

12 Sync Pull-ups

6 Cal. Biked

6 Sync Thrusters (75/55)

6 Sync Pull-ups

…then…

M2/F2

15 Cal. Biked

15 Sync Thrusters (95/65)

15 Sync Pull-ups

12 Cal. Biked

12 Sync Thrusters (95/65)

12 Sync Pull-ups

9 Cal. Biked

9 Sync Thrusters (95/65)

9 Sync Pull-ups

…then…

M3/F3

12 Cal. Biked

12 Sync Thrusters (105/75)

12 Sync Pull-ups

9 Cal. Biked

9 Sync Thrusters (105/75)

9 Sync Pull-ups

6 Cal. Biked

6 Sync Thrusters (105/75)

6 Sync Pull-ups

 

For Time

18:00 cap

WOD courtesy of KO in the OK 2018

*3 male and 3 females if able. One pair working at a time. Each team must add their own weight to the bar. Add one second per rep not completed before cap.

 

Strength:

Team 1-RM complex:

3 Deadlifts – 2 Hang Power Clean – 1 Jerk

 

For max load

10:00 cap

 

Flexibility/Mobility:

ROMWOD

 

 

Post team time, individual and total load, 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

Friday, 15 December 2017

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 Burpees

10/8 Calories Biked

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 30 June 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time, max load, and experiences to comments

Wednesday, 13 December 2017

“To lift, or not to lift? That is the question.”

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  

Option 1:

Conditioning:

With a running clock for 25 minutes:

0:00-6:00:

Partner AMRAP 1:*

20 Thrusters (95/65)

30 Kettlebell Swings (53/35)

20 Pull-ups

 

…rest 6:00-8:00, then… 

Partner AMRAP 2:

08:00-15:00:

Accumulate as many calories rowed as possible in 7 minutes

 

…rest 15:00-17:00, then…

Partner AMRAP 3:*

17:00-25:00:

8 Shoulder-2-Overhead (135/95)

12 Ring Dips

16 Box Overs (24/20″)

50 Double Unders

 

*Movements are equal work

For Total Score

Compare to Friday, 09 December 2016

 

Option 2:

Strength:

Make up a missed 1-RM

Shoulder Press, Hang Power Clean, Front Squat, Clean, Deadlift, or Overhead Squat

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post scores and experiences to comments

Saturday, 09 December 2017

Conditioning:

Partner WODs*

9-15-21 rep rounds of:

Synchronized Front Squats (115/75)

Synchronized Burpees-over-Bar

 

For Time

 

…rest 10:00, then…

100 Knees-2-Elbows

100 Calories Biked

 

For Time

*Equal work required

 

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, 01 December 2017

 

Conditioning 1:

“Fast”

30 Double Unders

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

20 Squats

10 Handstand Push-ups

 

3 rounds for time

(8:00 cap)

 

Strength:

Front Squats

1-rep max

Compare to Friday, 02 June 2017

 

Conditioning 2:

Partner WOD*

“Furious”

100m Sprint

5 Burpees

3 Chest-2-Bar Pull-ups

 

6 rounds for time

(7:00 cap)

*alternate exercises

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post times, max load, and experiences to comments

Monday, 27 November 2017

 

Conditioning:

Partner WOD

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

4 Strict Pull-ups

10/8 Calories Rowed

8 Goblet Squats (70/53)

10/8 Calories Biked

12 Sit-ups

 

For Score

 

Strength:

Hang Power Clean

1-rep max

Compare to Wednesday, 31 May 2017

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post score, max load, 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