“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

  Strength WOD: Back Squat 1-rep max Compare to Wednesday, 12 August 2015   Speed WOD: With a continuous running clock, perform the following every minute on the minute. Add 1 rep of each every minute until unable to complete within the minute. Deadlifts Hang Cleans Shoulder to Overhead   For Score Compare to Saturday,...Read More

  Strength: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat   For score* (10:00 cap) *Add 1 Power Clean and 1 Front Squat...Read More

  Conditioning: Death by Triple Threat* Kettlebell Swings (53/35) x 3 Box Overs (24/20) x 2 Cleans (155/103) x 1   For Score *With a continuous running clock, on “Go”, perform 3 KBS in the first minute, then 6 in minute two, 9 in minute 3, and so on until failure. Once failure is reached,...Read More

  Skill/Endurance: Tag Team Row Sprints Max Calories Rowed in 15-minutes   Conditioning: Every minute on the minute perform the following, adding 1 burpee every minute, until failure: 3 Power Cleans (115/75) 1 Burpee   For total number of burpees   Royal Burpee Challenge: Day 116   Flexibility: 20 Front Leg Swings/leg 20 Side Leg...Read More

MP was represented well at the Memorial Day WOD.   Strength: Hang Squat Snatch to 2 Overhead Squats 1-1-1-1-1-1-1-1-1-1 For max load and quality   Conditioning: Every 3 minutes for 21 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees   For quality and score* *Score is max number of burpees...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Conditioning: Every minute on the minute for 12 minutes perform: 1 Hang Power Clean (90% 1RM) 10m Sprint 3 Toes-2-Bar 10m Sprint 3 Hand-release Push-ups*   For Score *On final minute, do as many HRPU...Read More