Monday, 19 March 2018

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.4

For time*:

21 Deadlifts (225/155)

21 Handstand Push-ups

15 Deadlifts (225/155)

15 Handstand Push-ups

9 Deadlifts (225/155)

9 Handstand Push-ups

…then…

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

 

Time cap: 9 minutes

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

*For score if cap is reached

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

 

Option 2:

Partner WOD*

Complete as many rounds and reps as possible in 25 minutes of:

10 Wall-Ball Shots (25/16) @ (10/9′)

8 Kettlebell Swings (72/53)

10 Calories Rowed

8 Fat Bar Front Rack Lunges (110/70)

10 Box Overs (24/20″)

 

For Score

*Alternate exercises

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post time, score, and experiences to comments

Saturday, 17 March 2018

Online Judges Course: Click HERE

 

Conditioning:

2018 CrossFit Games Open WOD 18.4

For time*:

21 Deadlifts (225/155)

21 Handstand Push-ups

15 Deadlifts (225/155)

15 Handstand Push-ups

9 Deadlifts (225/155)

9 Handstand Push-ups

…then…

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

 

Time cap: 9 minutes

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

*For score if cap is reached

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post time, score, and experiences to comments

Friday, 16 March 2018

Online Judges Course: Click HERE

Skill:

30 second Handstand hold

5 Perfect Form Deadlifts (25% 1RM)

Rest ~30 seconds

 

4 rounds for quality

 

Conditioning:

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

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

Front Squats (95/63)

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 score and experiences to comments

Tuesday, 13 March 2018

Online Judges Course: Click HERE

 

Sprint Work:

Partner up, each partner rows each distance*

100m, 300m, 500m, 300m, 100m

 

For time

*Partner A rows 100m, switches with Partner B who then rows 100m. Partner B then switches with A to row 300m, etc..

 

Conditioning:

Every 90 seconds, perform 1 round of*:

1 Burpee-Over-Bar

1 Hang Power Clean (155/103)

 

For Score

*Add one rep to each exercise, each round

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

Royal Huddleston Burpee Challenge:

Day 38

 

Post time, reps, and experiences to comments

Monday, 12 March 2018

Congrats to Burris for not only getting first ring muscle-up, but getting two!

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.3

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-ups

 

2 rounds for time

(14:00 cap)

Go to games.crossfit.com for complete workout description and standards

 

Option 2:

3-person Team WOD

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/95)

60 Burpees

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Monday, 14 March 2018

 

Flexibility/Mobility:

Elevated Cat Stretch – 1:30

Shoulder Fold – 1:00/side

Twisted Cross – 1:00/side

 

 

Post time or score, and experiences to comments

Saturday, 10 March 2018

Online Judges Course: Click HERE

 

Conditioning:

2018 CrossFit Games Open WOD 18.3

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-ups

 

2 rounds for time

(14:00 cap)

Go to games.crossfit.com for complete workout description and standards

 

Flexibility/Mobility:

Elevated Cat Stretch – 1:30

Shoulder Fold – 1:00/side

Twisted Cross – 1:00/side

 

 

Post time or score, and experiences to comments

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

Tuesday, 06 March 2018

Online Judges Course: Click HERE

 

Skill:

3-person team

Bike for Calories

50 seconds on, 10 second switch

12 rounds for total calories

 

Conditioning:

Every three minutes, for 12 minutes perform:

Calories Rowed (15/12)

30 Double Unders

10 Hollow rocks

20 High-Lows*

 

For Quality and Time*

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground, and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. Total time, each round’s individual time added together, is score. If reps for a round are not completed, that round is worth 3 minutes, plus one second for each rep not completed.

 

Flexibility/Mobility:

Half Straddle – 1:00/side

Middle Straddle – 1:30

Saddle Sit – 1:30

Reclined Spinal Twist – 1:00/side

Overhead Distraction w/ External Bias – 1:00/side

 

 

Post calories, time, and experiences to comments

Friday, 23 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

15 Calorie Row

6 Clean & Jerks (135/95)

5 Snatches (135/95)

4 Thrusters (135/95)

 

For Time

Perform this solo 3 rounds, partner 4 rounds, or 3-person 6 rounds. If done as partner, each partner must do a complete round before other partner starts. If done as a team, members alternate exercises

 

…Rest 5 minutes, then…

 

As a team of 3, perform:

300 Double Unders

150 Sit-ups

75 Ring Push-ups

 

For Time

 

Flexibility/yoga poses:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

Post times and experiences to comments

Saturday, 17 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

“Love is in the Air”

4-person Team

Buy-in:

400 Double Unders

 

…rest 1 minutes, then…

40 Overhead Squats (115/75)

60 Ring Dips

80 Kettlebell Swings (97/62)

100 Wall-Ball Shots (25/16) @ (10/9′)

120 Calories Rowed

100 Toes-2-Bar

80 Burpees (Games Standard)

60 Handstand Push-ups

40 Deadlifts (295/195)*

 

…rest 1 minute, then…

Sell-out:

200 Calories Biked

 

For Time

 

Flexibility/Mobility:

ROMWOD

 

 

Post team time and experiences to comments

Tuesday, 13 February 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:

45 seconds Calories Biked

Rest 30 seconds

45 seconds Low Plank Hold

Rest 30 Seconds

 

3 team rounds for total calories biked

*One partner starts on the bike, other starts in the low plank. If plank comes down before 45 second, biker has to stop until plank is back up. One team round is complete when both have biked and both have held plank.

 

Conditioning:

Perform 2 rounds of the following triplet*:

Max reps Toes-2-Bar

Max reps Ring Dips

Max Broad Jump Distance

 

For scores in each event

…Then…

Row 1500m

For Time

 

*No more than 60 second rest between stations. No more than 2 minutes between rounds. 2 broad jump attempts per round.

 

Flexibility/Mobility:

Side Straddle – 1:00/side

Center Straddle – 1:00

Reclined Spinal Twist – 1:00/side

 

 

Post scores, 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

Friday, 19 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Conditioning:

50 Calorie Row

40 Toes-2-Bar

30 Wall-Ball Shots (20/14) @ (10/9′)*

20 Cleans (135/95)*

10 Muscle-ups

 

2 rounds for time

(35:00 cap)

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Posterior Chain Floss – 1:30/leg

Elevated Cat – 2:00

 

 

Post time and experiences to comments

Tuesday, 16 January 2018

Old school 2014 pic!

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Skill:

Partner up, then Every Minute On the Minute:

Row 1 calorie, adding 1 calorie every minute

Do this until failure. If failure is reached before 15:00, partners alternate minutes to get max calories in 15:00

 

For scores (highest minute success & total calories)

 

Plank hold:

2 x 45 seconds

Hollow Rocks:

2 x 15

 

Conditioning:

Complete as many rounds as possible in 10 minutes of:

21 Double Unders

14 Alternating Dumbbell Snatches (50/35)

7 Box Overs (24/20″)

 

For Score

 

Flexibility/Mobility:

Super Friend Shoulder Smash – 1:00/side

Super Friend Pike Stretch – 1:30

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

Butterfly Stretch – 1:30

 

 

Post 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