Strength 1: Every 2 minutes on the minute perform… 3 Shoulder press @ 50, 60, 70, 80%   For Quality   Conditioning: 5 Clusters (155/103) Sprint 150m 10 Kettlebell Swings (72/53) Sprint 150m   3 rounds for time   Strength 2: Every 2 minutes on the minute perform, 3 Push Press @ 60, 70,...Read More

Strength 1: Every 90 seconds perform 1 Clean and Jerk at each percentage: 50, 60, 70, 75, 80, 85, 90, 95, 100%   For Quality   Conditioning: Partner WOD* 20 Pull-ups 40 Wall-Ball Sit-up Throws (16/14/12) @ 5m 60 Double Unders 80m Buddy Carry 6 x 100m Sprint 40 GHD Sit-ups 20 Kettlebell Swings (72/53)  ...Read More

  Conditioning 1: Every minute on the minute for 8 minutes, adding 1 rep of each, perform: 1 Handstand Push-up 1 Pull-ups 1 Wall-Ball Shots (20/14) @ 9′   For score* If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed.   Strength: Power Snatch 3-3-3-3...Read More

Great Memorial Day WOD with the MP-Vertical family!   Conditioning: Every 3 minutes on the minute for 24 minutes perform: 200m Run 3 Wall-Climbs 12 Sit-ups 8 Burpees   For Score Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes.   Strength: Back Squats 5   reps @ 65% 1RM...Read More

  Conditioning:   Every 3 minutes on the minute for 18 minutes perform: 200m 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 reps from first 5 rounds *Burpees are a 1 for...Read More

Summer is almost upon us. Make sure we are hydrating well throughout the day, everyday.   Strength: Snatch Grip Deadlifts 4-4-4-4-4   For max load   Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time...Read More

“Say I Won’t” 2016 CrossFit Games Open registration is now live at games.crossfit.com! Team Name: Ape Nation Online Judges course is open HERE.   Strength WOD: Every minute on the minute for 10 minutes perform: 1 Power Clean, 2 Front Squat (Even)* 5 Burpees (Odd)   For max load *Increase weight each time lifting is...Read More

2016 CrossFit Games Open registration is now live at games.crossfit.com! Team Name: Ape Nation Online Judges course is open HERE.   Strength & Conditioning: “One Man Pit Crew” Every minute on the minute, perform 1 repetition, and then add (males 10lb/ females 5lb). Start with an empty bar (45/33), and perform 1 Snatch. Add weight...Read More

Conditioning: “Death by Triple Play” Death by Box Jumps (24/20″) 1 on minute 1, 2 on minute 2, and so on…   …Rest 3 minutes   Death by Hand-release Push-ups (by 2’s) 2 on minute 1, 4 on minute 2, and so on…   …Rest 3 minutes   Death by Sit-ups (by 3’s) 3 on...Read More

2015 MP Christmas Party   Strength: Front Squats 1-rep max Compare to Wednesday, 19 August 2015   Conditioning: “Hips and Grips” Every minute on the minute for 12 minutes perform: Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)* Even minutes: Max rep Toes-2-Bar in 20 seconds   For Score *Up to 75%...Read More