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



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


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.



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


  1. Nice work Sarah! I had no idea you were doing this!

  2. darrenandtara says

    D. Partner with MRod.
    Part 1. 293. Rx
    Part 2. 1 + 50

    Men’s only noon class today. Testosterone and F bombs all around.

  3. darrenandtara says

    Congrats Sarah.

  4. RhondaMomma says

    Partner group: Robert Danny Rhonda
    Part 1: 275 ish?
    Part 2: 164 ish
    A lot of confusion on this one. Maybe because it was so early.

    Congrats Sarah!
    Happy Birthday Coach Jimmy!

  5. Team Beckspinky
    Wod 1: 280 reps at cap, 63# for Becca, 68# for me
    Wod 2: 174 reps mod. My mods: banded PLU, 25# DB
    This one is going to hurt tomorrow.

  6. Mr. Such says


    WOD 1: 295 Rx

    WOD 2: 218 Rx

    That was a good workout. Good movements/short and sweet
    I was slow on Front Squats (sorry Manny)
    It did feel good to squat with zero pinching in hip flexor. Now need to rebuild some strength.
    I think we could make that time cap with 115#
    You did great coaching tonight Mrs. Such

  7. Team: Manny/Such

    Part 1: Cap with 25 S2OH remaining, 8:25, or 295 reps Rx

    Part 2: 118 Rx

  8. Ashley + Norka

    WOD 1 = 240 @63# both of us
    WOD 2 = 173
    Mods for both: DB 25# and banded PLU

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