Monday, 15 January 2018

Some Old school pics from 2015/2016

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Affiliate name: MP CrossFit

Team name: Ape Nation




15-12-9 rep rounds for time of:

Deadlifts (245/163)

Handstand Push-ups


…Rest 5 minutes

15-12-9 rep rounds for time of:

Clean & Jerk (155/103)



…Rest 3 minutes

30/18 Calories Biked

(All out effort)


For Time



Couch Stretch – 1:30/side

Banded Overhead Distraction – 1:30/side

Reclined Spinal Twist – 1:30/side



Post load, times, and experiences to comments


  1. darrenandtara says

    Things that are awesome about this picture.
    1. Grant struggling through 12 days of Christmas.
    2. The black mats. Miss those guys.
    3. Jimmy has built the most awkward bar ever.

  2. 5:20rx, 11:56 83#, 53sec bike

  3. 30:59 Rx

    A special thank you to the classmates who broke down my bar while I was being assaulted by the Bike.

  4. RhondaMomma says


    6:16 93#
    Hspu to abmat
    17:06 63#
    Jumping PLU
    Bike 1:18. Ugh!

  5. Part 1: 8:13
    Part 2: 14:14
    Bike: not sure. I was too busy trying to douse the flames in my lungs.

    Mods: 83# c&j, 103# deadlift; did first 10 HSPU Kipping And it was so slow and uncomfortable I completed the rounds with ab mats. PLUs Rx but had to go to singles due to core tightness.

  6. CourtnieMcKone says

    8:58, 9 rx hpsus (3 at the beginning of each round) and then the rest with 1 ab mat. I am not very good at those. Need to work them. Alot.

    15:26 rx (I think that math is right.. not completely positive. I started at 13:58 and ended at 29:24)

    37 seconds… almost died

    33:01 total

  7. NTFS: goal today was not to die #winner

    4:55 rx
    8:59 rx
    1:14 bike

    Total time: 20:08 rx

  8. White Ape says

    3:58 Rx
    7:31 Rx
    0:32 Bike
    20:01 total time

    That was MUCH harder than it look as I typed it! Strong work everyone!

  9. darrenandtara says

    30.04. Rx weights. Did strict hspu at 10-7-5.
    Think my bike time was 20 minutes or so.

    Really like this Wod setup. Hated the Wod, but liked the theory behind it.

  10. Mr. Such says

    I think I Finished first two rounds 23:20 Rx
    Total time: 30:20 Rx

    Bike was on pause for first 15-20 secs. When you go all out and you look up and it reads zero, you just stop pedaling. My fault. It will never happen again and I know that because I will never get back on the bike. Problem solved.

    Good full body workout! If you break it up correctly, the workout goes much smoother.

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