Online Judges Course: Click HERE   Conditioning: Option 1: 2018 CrossFit Games WOD 18.2 & 18.2a 18.2 1-2-3-4-5-6-7-8-9-10 rep rounds for time of: Dumbbell Squats (50/35)* Bar-facing Burpees 18.2a 1-rep max Clean   Time cap is 12:00 to complete both 18.2 AND 18.2a *Use one dumbbell for each hand. WOD courtesy of games.crossfit.com For full standards explanation and...Read More

Online Judges Course: Click HERE Conditioning: 2018 CrossFit Games WOD 18.2 & 18.2a 18.2 1-2-3-4-5-6-7-8-9-10 rep rounds for time of: Dumbbell Squats (50/35)* Bar-facing Burpees 18.2a 1-rep max Clean   Time cap is 12:00 to complete both 18.2 AND 18.2a *Use one dumbbell for each hand. WOD courtesy of games.crossfit.com For full standards explanation and Masters...Read More

2018 CrossFit Games registration now live! Click HERE LAST DAY TO REGISTER! Affiliate name: MP CrossFit Team name: Ape Nation Online Judges Course: Click HERE   Conditioning: Option 1: 2018 CrossFit Games WOD 18.1 Complete as many rounds and reps as possible in 20 minutes of: 8 Toes-2-Bar 10 Dumbbell Hang Clean and Jerks (50/35) 14/12...Read More

2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Online Judges Course: Click HERE   Conditioning: 2018 CrossFit Games WOD 18.1 Complete as many rounds and reps as possible in 20 minutes of: 8 Toes-2-Bar 10 Dumbbell Hang Clean and Jerks (50/35) 14/12 Calories Rowed   For Score WOD...Read More

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...Read More

Conditioning: Partner WODs* 9-15-21 rep rounds of: Synchronized Front Squats (115/75) Synchronized Burpees-over-Bar   For Time   …rest 10:00, then… 100 Knees-2-Elbows 100 Calories Biked   For Time *Equal work required   Flexibility/Mobility: 15 Front Leg Swings/Leg Olympic Wall Squat – 2:00 15 Side Leg Swings/Leg Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00...Read More

  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...Read More

Friday night class is canceled this week. All other classes on Friday are normal.   Skill: 250m Row @ 95%* Rest 3:00 500m Row @ 90% Rest 4:00 750m Row @ 85%   For total sprint time and pace quality *% of current 500m PR pace Conditioning: 21-15-9 rep rounds of: Dumbbell Snatches (50/35) Pull-ups...Read More

Friday night class is canceled this week. All other classes on Friday are normal.   Conditioning: Complete as many rounds as possible in 10-minutes of: 3 Burpee-Box-Overs 3 Deadlifts (225/155) 6 Burpee-Box-Overs 6 Deadlifts 9 Burpee-Box-Overs 9 Deadlifts …Etc, adding 3 reps to each exercise every round   For Score   …Rest 10:00, then with...Read More

Conditioning: Partner WOD 120 Double Unders 120 Chest-2-Bar Pull-ups 120 Hang Power Snatches (95/65) 120 Double Unders   For Time Instructions: DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are...Read More