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
Conditioning: Partner WODs CrossFit Team Series WOD 1 9-15-21 rep rounds of: Synchronized Thrusters (95/65)* Synchronized Bar-Facing Burpees For Time *Scaled weight is (65/45) …rest 10-15:00 (not Team series requirement), then… CrossFit Team Series WOD 4 100-Calorie Rowed, switch as needed 100 Toes-2-Bar* For Time *Scaled is Hanging Knee Raises ...Read More
2012 Flashback! Who’s up for another Tough Mudder?! Conditioning: 4-person Team 200 Double Unders 160 Sit-ups 120 Push-ups 80 Calories Biked 40 Chest-2-Bar Pull-ups For Time Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position. …Rest 10:00 from the...Read More
