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
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