Thursday, 02 February 2017

2017 CrossFit Games registration now live! Click HERE

Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE


Rest Day

Competitors Class


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


  1. Didnthe 3 WOD thing.
    Didn’t stay for back squats. Some of us have a life 😉
    155# squat clean in WOD 2 5# PR!!

  2. White Ape says

    WOD 1:
    174 reps
    5 rounds +8

    WOD 2:
    Successfully through the 275#. Getting grip from PC to HSQC was crucial.

    WOD 3:
    537 reps
    2 reps shy of 7 full rounds. All DU’s and SS’s were unbroken all rounds

  3. 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

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