Saturday, 27 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE



200m Run

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

300m Row

15 Overhead Squats

15 Hand-Release Push-ups

400m Run

9 Overhead Squats

9 Hand-Release Push-ups

500m Row

6 Overhead Squats

6 Hand-Release Push-ups


For Time

(14:00 cap)


…Rest 8:00 from end of cap, then…

Partner up (co-ed if possible), and perform each of the following in order, to completion, with equal work:

40 Pull-ups

80 Sit-ups

100 Calories Bike

120 Double Unders


For Time



Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Olympic Wall Squat – 2:00



Post times and experiences to comments


  1. Part 1: 13:46, mod OHS from rack. Did do 63# and went unbroken on all OHS so was proud about that.
    Part 2: no idea. Court will know. 😉 For this one I did 12 strict PLU instead of 20 regular PLU.

    Worked fat bar lunges with GHDs after. Work keeping lower belly tight and taking larger steps on lunges.

    Great work!!

    • CourtnieMcKone says

      No clue on times. Didn’t pay attention much. Some high points today for me was going unbroken twice on sets of 10 plus and finally getting my kipping t2b. (Thanks Queen B). Did a few sets of 5.

      Worked fat bar lunges and ghds after. Fun day!!

  2. White Ape says

    Part 1:
    11:57 Rx

    Part 2:
    10:09 Rx
    Had to do the bike second due to number of people. SU’s after the bike were tough, and then the legs did not want to work on the Dubs, and neither did my rope. One end keeps coming out. I need to glue it. Almost took Goat Rider out with it.

  3. Love this sweet picture 🙂

  4. WOD 1:13:39 Rx
    WOD 2:11:12 Rx with Mrod

    Afterwards worked some weaknesses- tuck to HSPU, split to HSPU and c2b (got 5 yay!)
    Then did 3 rds of 20 meter lunges of 70# (including fatbar), and 10 TTB with AL

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