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Team name: Ape Nation
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Rest Day
Competitors Class
1730-1900
Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!
Sprint Work:
Choose a sport:
Run: 200m Sprint, 2:00 rest – 8 rounds
Row: 250m Sprint, 2:00 rest – 8 rounds
Bike: 600m Sprint, 2:00 rest – 8 rounds
Swim: 50m Sprint, 2:00 rest – 8 rounds
Post sprint time and experiences to comments
Didnthe 3 WOD thing.
Didn’t stay for back squats. Some of us have a life 😉
155# squat clean in WOD 2 5# PR!!
WOD 1:
“Jammy”
174 reps
5 rounds +8
WOD 2:
Successfully through the 275#. Getting grip from PC to HSQC was crucial.
WOD 3:
“Such-an-Ape”
537 reps
2 reps shy of 7 full rounds. All DU’s and SS’s were unbroken all rounds
WOD 1: 176 Rx (partnered with Such)
3 Strict PLUs
5 Knees 2 Elbows
7 Front Squats (95 lbs)
15 cal Row
5 Burpees
WOD 2: Power Clean to Hanging Squat Clean to Front Squat
4 rounds of 115 lbs x 2 reps each min
4 rounds of 135 lbs x 2 reps each min
WOD 3: 316 reps (Partnered with Jaime)
Alternate rounds with partner of:
3 Strict HSPUs (me only)/7 Push Press (Jaime)
21 Double Unders
14 Ab Mat Sit Ups
7 KB Front Squats (55lbs) (me only)/ 7 KB Swings
28 Speed Skips