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11-20 min
2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Online Judges Course: Click HERE Conditioning: Complete as many rounds and reps as possible in 20 minutes of: 15 Burpees 12 Body-weight Back Squats* 9 Toes-2-Bar   For Score *Rx is no racks. Bar must be brought from the ground,...
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2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Online Judges Course: Click HERE Conditioning: On a 10 minute clock, perform 2 rounds of: Row 50 seconds, rest 10 seconds Row 40 seconds, rest 20 seconds Row 30 seconds, rest 30 seconds Row 20 seconds, rest 50 seconds Row...
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Tough Mudder 2015. There will be a sign-up sheet for anyone that is interested in doing a Tough Mudder in 2018. 2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Strength: Hang Power Clean 3 reps at 50% 1RM 3 reps at 60% 3 reps at 65% 3 reps...
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Congratulations to Michael Rodriguez winning the free month for completing the online survey! FITAID winners are: Brian Wortham, Tara Mundell, Allyson Leggett, Danny Scroggins, Becca Kirby, Jana Decker, Craig Sahli, Liliana Ross, Gene Pelizzoni, and Burris Smith   Conditioning: Partner WOD 15-minute AMCAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 25...
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2016 KO in the OK Team Gym closed Monday, Jan. 1, for New Years! Tuesday classes, Jan. 2, will ONLY be at 0900 and 1200.   Conditioning: 6-person team WOD* Assault on Synchronized Fran M1/F1 18 Cal. Biked 18 Sync Thrusters (75/55) 18 Sync Pull-ups 12 Cal. Biked 12 Sync Thrusters (75/55) 12 Sync Pull-ups...
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Gym closed Monday for New Years! Tuesday classes will ONLY be at 0900 and 1200.   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   2 rounds for time 20:00 Cap Compare to Tuesday,...
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  Conditioning: 2017 CrossFit Liftoff WOD 3 Complete as many rounds and reps as possible in 12 minutes of: 25 Pull-ups 50 Calories Rowed 100 Overhead Squats (45) 50 Box Jumps (24/20″) 25 Pull-ups   For Score   Strength: Make up a missed 1-RM Shoulder Press, Hang Power Clean, or Front Squat   Flexibility/Mobility: Eye...
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  Row Skill: 2 x 6:00, rest 3:00 easy rowing on the rest Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00.   For quality of work and total sprint meters   Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @...
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Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m   For quality   Conditioning: Complete as many rounds as...
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Coach Jimmy recharging his batteries at his Level 2 re-cert!   Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total...
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