Conditioning: 3 round for max rep of: 1 minute of Burpees 1 minute of Wall-Ball Shots (20/14) @ (10/9′) 1 minute of Deadlifts (115/75) 1 minute of Med-Ball Sit-ups (20/14) 1 minute of Hang Power Cleans (115/75) Rest 1:00 between rounds For Total Score Mobility: Saddle Sit – 2:00 Spine Smash –...Read More
Strength: Every 90 seconds, for 6 rounds, perform one set of: Front Squats 4 @75% Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 30 Double Unders 30ft One-arm Dumbbell Overhead Lunges, Left (50/35)* 30ft One-arm Dumbbell Overhead Lunges, Right (50/35)* For Score *Each 5ft section is one rep....Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Conditioning: Every 3 minutes on the minute for 18 minutes perform: 150m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups* For Score *Score is equal to max rep WB PU’s on last round, minus any uncompleted...Read More
Sprint work: 100m Sprint Rest 90 seconds 7 rounds for time Conditioning: Every minute on the minute, perform the following until failure: 2 Alternating DB Snatch (50/35)* 2 Burpees For Score *Add 2 snatches per round. Burpees remain the same throughout. Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated...Read More
Conditioning/Skill: Every minute on the minute for 5 minutes, perform the following*: 2 Shoulder Press (75/53) 4 Push Press 6 Goblet Squats (72/53) 8 Half Tacos Rest 3 minutes, now complete as many rounds as possible in 5 minute of: 100m Sprint 8 Burpees 6 Push Jerks (95/63) For Score Strength: Jerk...Read More
Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM For Quality Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute. For Score Mobility: Couch Stretch – 1:30/side Banded Bully –...Read More
Online Judges Course: Click HERE Skill: 3-person team Bike for Calories 50 seconds on, 10 second switch 12 rounds for total calories Conditioning: Every three minutes, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 Hollow rocks 20 High-Lows* For Quality and Time* *High-Lows start in the up push-up plank....Read More
Almost time for the Open watch parties again! 2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Skill: 300m Row …rest 3 minutes 200m Row For Total Row Time Conditioning: “Death by Triple Play” Death by Box Jumps (24/20″) 1 on minute 1, 2 on minute...Read More
Strength & Conditioning: Death by Hang Clean With a continuous running clock, on minute one, perform 1 Hang Clean (155/103). Minute two, perform 2 Hang Cleans. Minute three, perform Hang Cleans. Continue this method until you are unable to complete the specified number of Hang Cleans. Once you fail to complete, rest one minute, and...Read More
