Wednesday, 24 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Government-Approved Workouts? The Fight Against Fitness Licensing,” – from


3 rounds of:

300m Row

20 Box Jumps (30/24″)

10 Single-arm Dumbbell Overhead Squat (50/35)


For time

(12:00 cap)



Find 1-rep max for complex:

Power Clean → Hang Squat Clean → Split Jerk


For max load



Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30



Post time, max load, and experiences to comments


  1. Interesting article

  2. darrenandtara says

    D. CWOD. 10.20 35# Db
    Swod. Did it.

    Great noon class! Congrats to Megan and Allyson on setting some unofficial PRs.

  3. allylegg says

    CWOD: 10:15 rx

    SWOD: 140# for the complex, 150# hang squat clean bc I was finally feeling better after almost not even lifting after the CWOD. Unofficial PR thank you Darren for coaching today!

  4. CWOD: 10:48 Rx (2 rounds rowing, 1 running because Rowers were taken)
    SWOD: 123# for the complex, 98% of my Jerk 1RM. Felt awesome about this today since in October I couldn’t even hit 115# for this complex for Battle on the Plains, and barely hit 105….

    Thanks for staying late with us D!

  5. CWOD: 11:26 mod (20” Box, 20# DB)
    SWOD: stopped at 118# (87.4% c&j) because I felt form going and this is my first 1RM since surgery. Feels good to be back under some heavier weight.

    Thanks Becky for coaching again!

  6. Mr. Such says

    CWOD: 11:40 Scaled

    Ran 200m
    Reverse Lunge w/ DB

    SWOD: 225

    Continued with breaking complex into power clean/Hang Squat Clean & Jerk
    Built up to 255
    Most weight i have done in a few months. Starting to gain back strength and confidence without pain

  7. CWOD: 5 DB OHS left at 12 min
    SWOD: 85# (96%)

  8. megancyork says

    CWOD: 10:53
    SWOD: 103#
    with an injured knee and ankle…I’ll take it!

Speak Your Mind