Conditioning: 2016 CrossFit Games Masters Qualifier Event 1 21-15-9 rep rounds of: Calories Rowed Thrusters*   For Time *Ages 54 and below: (95/65) Ages 55+: (75/55)   Strength: 2016 CrossFit Games Masters Qualifier Event 2 1-rep max Deadlift No Time Cap   Flexibility: Eye of the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon...Read More

One of my favorite pics with Mr. and Mrs. Decker! 🙂   Conditioning: 2016 CrossFit Games Masters Qualifier Event 4 55 Bar-Facing-Burpees 34 Overhead Squats* 21 Ring Muscle-ups   For Time (20-minute cap) *Ages 54 and below: (95/65) Ages 55-59: (75/55) Ages 60+: (65/45)   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg...Read More

Nick still rep’n MP at the Festivus Games!   Skill Work: Row practice 20 pulls for max meters Rest 90 seconds   4 rounds   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees 30 Toes-2-Bar 20 Ring Dips 10 Deadlifts (315/220)   For...Read More

  Strength: Deadlift 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “25 to Life” 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Air Squats 25 Hand-release Push-ups 25 Double Unders 25 Kettlebell Swings (53/35) 25 Double Unders 25 Hand-release Push-ups 25 Air...Read More

Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working at a time, on both the row and burpees. Equal work required on row only. Total Burpees is...Read More

Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)  ...Read More

  Conditioning: 2011 CrossFit Games Open WOD #2 Complete ans many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Hand-release Push-ups 15 Box Jumps (24/20″)   For Score Compare to Friday, 01 April 2011   …Rest 5 minutes…   Strength: Split Jerk 5   reps @ 70% 1RM Clean &...Read More

“Ape Nation” 2016 CrossFit Games Open registration is now live at games.crossfit.com! Team Name: Ape Nation Online Judges course is open HERE.   Conditioning: CrossFit Games 2014 WOD “Triple 3’s” 3000m Row 300 Double Unders 3-mile Run   For Time   Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes...Read More

  Conditioning: 15 Calorie Row 12 Clean & Jerks (135/95) 9 Snatches (135/95) 6 Thrusters (135/95)   For Time WOD design courtesy of #KOintheOK 2016 – Rx Finals Perform this solo, 3, or 6-person team. If done as part of a team, each member do a complete round before next member starts.   …Rest 5...Read More

Congrats to the Ape Nation scaled team competing at KO in the OK! I had a great time coaching them this weekend. I am very proud of them! Represented MP very well! Sad to see Nick leave us. You will be missed. Remember to focus on form, form, and form.   Conditioning: Partner WOD 200...Read More