Friday, 14 May 2021

 

Conditioning:

“30 more days!”

30 Hand-release Push-ups

30 Kettlebell Swings (70/53)

30 Slammers (12/8)

30 Calories Rowed

30 Burpees

30 Overhead Squats (75/53)

30 Double Unders

…Rest 3:00, then…

Run 600m

 

For Time

Compare to Monday, 05 November 2018

 

Skill:

0:30 Low plank hold

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

4 Sets

 

 

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Monday, 10 May 2021

Skill:

Ring muscle-up progressions

For quality of work

 

Conditioning:

Every minute on the minute for 16 minutes, perform:

Odd minutes: 15/12 Calories bike

Even minutes: 9 Devil presses (35/25)

 

For completion each minute and score*

*Goal is to complete each minute before the turn of the following minute. If athlete fails to complete, stop where you are and begin next minutes work. If athlete is unable to complete each minute, score will be (-) the number of reps NOT completed. If athlete is able to complete each round, on the last round of each exercise, perform max cal and max reps. Score will be the total number of ADDITIONAL reps completed.

 

 

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Friday, 26 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 20 minutes of:

2 rounds of:

15 Back-extensions

15 Double dumbbell clusters (35/25)

200m Run

2 rounds of:

15 “Perfect” push-ups

15 Anchored sit-ups

400m Run

 

For score

 

Option 2:

2021 CrossFit Games WOD 21.3 and 21.4

15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)

For time

(15:00 time cap)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

2021 CrossFit Games WOD 21.4

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

(7:00 time cap)

 

 

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Monday, 22 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

2021 CrossFit Games Open WOD 21.2

10 Alternating dumbbell snatches (50/35)(35/20)*

15 Burpee box jump overs (24/20”)*

20 Alternating dumbbell snatches

15 Burpee box jumps

30 Alternating dumbbell snatches

15 Burpee box jumps

40 Alternating dumbbell snatches

15 Burpee box jumps

50 Alternating dumbbell snatches

15 Burpee box jumps

 

For time

(20:00 cap)

 

Option 2:

Every minute on the minute, for 20 minutes (3 rounds):

 

Minute 1: 13/10 Calories rowed

Minute 2: 10 GHD sit-ups

Minute 3: 10 Sandbag Zercher squats (70/50)

Minute 4: 10 Wall-ball shots (25/20)@(10/9′)

Minute 5: 13/10 Calories biked

Minute 6: 10 Pull-ups

Minute 7: Rest

 

For quality of work

 

 

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Saturday, 20 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Conditioning:

2021 CrossFit Games Open WOD 21.2

10 Alternating dumbbell snatches (50/35)(35/20)*

15 Burpee box jump overs (24/20”)*

20 Alternating dumbbell snatches

15 Burpee box jumps

30 Alternating dumbbell snatches

15 Burpee box jumps

40 Alternating dumbbell snatches

15 Burpee box jumps

50 Alternating dumbbell snatches

15 Burpee box jumps

 

For time

(20:00 cap)

 

 

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Monday, 15 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

Every minute on the minute for 18 minutes (6 sets):

1: 5 Overhead squats (95/63)

2: 7 Deadlifts (225/153)*

3: 9 Pull-ups

 

For quality

*athlete is allowed two bars

 

Option 2:

2021 CrossFit Games Open WOD 21.1

1 Wall walk

10 Double unders

3 Wall walk

30 Double unders

6 Wall walk

60 Double unders

9 Wall walk

90 Double unders

15 Wall walk

150 Double unders

21 Wall walk

210 Double unders

 

For time

(15:00 cap)

 

 

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Monday, 01 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Skill:

5 Tempo double kettlebell L-sit strict press @ 3030 pace

1:00 Rest

5/5 Single arm dumbbell bent over rows w/ 3 sec pause at top

1:00 Rest

 

4 Sets for quality

 

Conditioning:

“Death by Duo”

Every minute on the minute, for as long as possible*:

1 Pull-up

1 Kettlebell swing (72/53)

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings.  Continue with this pattern until the prescribed work cannot be completed within the minute.

…Rest 1:00 then…

Every minute on the minute, for as long as possible*:

1 Power clean (95/63)

1 Push-up

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 power cleans and 2 push-ups.  Continue with this pattern until the prescribed work cannot be completed within the minute.

 

For total score

 

 

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Monday, 15 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

All classes are normal. If you can get to the gym, it will be open!

“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!

 

Skill:

10 Parallette shootthroughs

1:00 Rest

7 Parallette push-ups

1:00 Rest

 

3 Sets

 

Conditioning:

“Partner Cindy”

As many rounds* and reps as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

 

For score

*Partners alternate complete rounds

 

 

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Wednesday, 10 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Conditioning:

Complete as many rounds and reps in 9 minutes of:

10 Knees-2-elbows

50′ Handstand walk

Rest 4 minutes, then…

Complete as many rounds and reps in 7 minutes of:

1,2,3,4….rep rounds of:

Bar muscle-ups

Power clean and jerk (185/123)

Rest 3 minutes, then…

Complete as many rounds and reps in 5 minutes of:

3 Rope climbs

10 Alternating dumbbell snatch (50/35)

 

For scores on each and total

 

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Saturday, 30 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 20 minutes of*:

2 Rope climbs

8 GHD sit-ups

8 Cleans (155/103)

8 Alternating pistols

8 Pull-ups

8 Deadlifts (265/173)

 

For score

*On round 2, double the reps of each exercise from round 1.  On round 3, triple the reps of each exercise from round 1.  On round 4, continue pattern until time cap is reached.

 

 

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Wednesday, 27 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Skill Work:

0:20 Parallette Tuck Hold

Rest 0:30

10 Wall facing shoulder taps

Rest 0:40

4 Sets

 

Conditioning:

Buy in: 1 minute of wall-ball shots (20/14)@(10/9′)

…Rest 1:00 then…

On a 2:00 clock….

8 Thrusters (115/73)

8 Toes to bar

Max calories in remaining time*

1:00 Rest

 

4 rounds for total calories

*2 rounds row for calories, 2 rounds bike for calories

 

 

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Friday, 22 January 2021

Congratulations to team “Whey Too Old” at KO in the OK! Ape Strong!

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

As many rounds and reps as possible in 20min of:

500m Row

60 Single-unders

30 Alternating dumbbell snatches (50/35)

30 Double-unders

15 Burpees

 

For total score, each round worth 145 points

(Row is worth 1 point every 50m for a total of 10 points)

 

Core Work:

15 V-ups

15 Tuck crunches

0:20 Hollow hold

0:20 Arch hold

 

5 Sets*, rest 1:00 between sets

*Try to go unbroken on each set, while maintaining good form

 

 

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Tuesday, 19 January 2021

Conditioning:

As many rounds and reps as possible in 15 minutes of:

16/14 Calories row

12 Alternating pistols

10 GHD Sit-ups

10/8 Calories biked

6 Handstand push-ups

 

For score

 

Strength:

Shoulder Press

4 sets of 4 reps at 80-85% of one rep max

Rest 1:30 between sets

 

For quality

 

 

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Monday, 21 December 2020

APE NATION!! We have a temporary home!! Starting Tuesday, 22 December, classes will resume! New location is 6024 South Sheridan Road. As soon as negotiations are concluded, the buildout on the new permanent home will begin!! 2021 is going to be an EXCITING year! DO NOT MISS IT!!!

 

AT-Home WOD:

1:00 Squats

1:00 Burpees

1:00 Sit-ups

1:00 Alternating jump lunges

1:00 Low plank hold

1:00 Rest

 

3 rounds for total reps completed

 

 

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