Conditioning: Run 5K For Time Meet at north end of the LaFortune Golf Course parking lot at 0800.   Strength & Skill: Run 100m 1 Rope Climb (18/15′) Run 100m 5 Squat Cleans (95/63) Run 100m 1 Rope Climb (18/15′) Run 100m 4 Squat Cleans (115/73) Run 100m 1 Rope Climb (18/15′) Run 100m...Read More

  Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time Compare to Wednesday, 13 August 2014 10:00 Cap   …Rest 5:00   Strength: Snatch Grip Deadlift 4 reps @ 25% 1RM DL 4 reps @ 35% 4 reps @ 45% 4 reps @ 55%   For Quality 12:00 Cap...Read More

  Conditioning: MPCF Board WOD “Battle Buddy” 20 Tire Flips (210/175) 30 meter Shuttle Runs x 4 80 Buddy Push-ups 100 meter Buddy Carry 100 Double Unders 80 Wall-Ball Tosses @ 5m (20/14) 40 Chest-2-Bar Pull-ups 20 Tire Flips   1.5 rounds for time* Post time to comments Compare to Wednesday, 03 April 2013 *Complete...Read More

  Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More

  Strength: Shoulder Press or Hang Power Clean 1-rep max …or Pick one of the 2 above lifts and perform: 5-5-5-5-5 @ 75% 1RM   For Quality   Conditioning: 2015 CrossFit Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)*   For Time *Masters 55+ Rx (65/45) Scaled (65/45) Masters 55+ scaled...Read More

2015 CrossFit Games registration is open @ games.crossfit.com Team Name: Ape Nation 2015 Judges Course is open   Pick one: Option 1: Strength: Snatch Grip Deadlift 2-2-2-2-2   For Max Load   Conditioning: MPCF Board WOD 300 Double Unders For Time …Rest 3 minutes, then… 30 Calorie Row 45 Burpees 60 Kettlebell Swings (45/30) 75...Read More

2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation 2015 Judges Course is open Wednesday noon class is canceled this week only. Sorry for any inconvenience.    Conditioning: MPCF Board WOD “Diane” 21-15-9 rep rounds of: Deadlifts (225/150) Handstand Push-ups   For Time Compare to Monday, 22 April 2013   …rest 7 minutes...Read More

2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation   Skill: Practice for 10-minutes on: Turkish Get up 10 reps/side Increase weight as you are able   For Quality   Conditioning: MPCF Board WOD “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time Compare to Tuesday, 18...Read More

2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Wednesday, 29 October 2014   Strength: Front Squats 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%...Read More

2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation   Skill: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 15 Double Unders 5 Handstand Holds (10 seconds)   3 rounds for quality   Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that...Read More