Friday, 16 February 2018

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Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE



400m Run

7 L-Pull-ups

4 Clean & Jerk (185/125)


5 rounds for time

WOD courtesy of



Pike Stretch – 2:00

Banded Bully – 1:30/side

Sink Mobilization – 2:00

Barbell Shoulder Smash – 1:00/side



Post time and experiences to comments


  1. 26:35, 95#, 1 round L-sit-ish, the other 4 rounds were chair-sit PLU
    Wow that was toasty. Probably won’t be able to lift my arms tomorrow. 🙂

  2. 23:56 mods: jumping knee raise PLU, 63# cleans, pvc jerk.

  3. RhondaMomma says

    Chair-sit PLU
    93# C&J

    I didn’t finish all reps but pushed myself today.
    Awesome workout

  4. 23:18 — 88# (70% C+J), I did about 1/2 of every round with an L-sit(ish), then the other half of every round with the chair to L. These were really hard!!!

  5. White Ape says

    24:01 Rx+ @ 215#

    Those L-plu were core tiring! Needed that. Didn’t need that run though. Haha!

  6. Lifters:
    Snatch: 8×1: 50,60,65,70,75,80,85,90%
    95,115,125,135,145,155,165,175,185 lbs

    Push Press: 5×3: 55,65,75,85,85%
    135,155,180,205,205 lbs

    CWOD: partnered w/ Such, equal work each exercise, for quality
    5 rounds of:
    20m Farmers Carry (97 lbs KB)
    10 strict ring dips
    6 strict chip ups

  7. 26:08 scaled with 125# for 65% and L pull ups were rx-ish due to inconsistent height on the L

  8. 23:41. 83# c&j, jumping chair PLU. I think I could have gone a little heavier on the weight (jimmy is still having me work at 90% of my lifts). Need to work on strict PLU.
    Really liked this wod!

  9. 28:04 (4 c&j left when cap)
    C&J 63# (68%)
    Jumping knee raise PLU.
    Need to work on jumping higher and holding myself for a few seconds.
    Also, on the running in all 5 rounds I ran all the time, didn’t stop or walk at all which is a big step for me 🙂
    Great WOD!!

  10. 22:50 MODS chair PLU 93# cleans only (shoulder)

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