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Tuesday, 10 October 2023

9 October 2023 by 5 Comments

WOD in PINK tomorrow in support of Breast Cancer Awareness!

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

As many rounds and reps as possible in 15-minutes:

500m Row/Ski*

50 Double-unders

10 D-ball cleans (100/70)

25/20 Calories biked

50 Double-unders

10 D-ball cleans

 

For score

*Alternate between row and ski each round

 

Strength:

2023 Fall Festivus Games WOD 2, “3-1-2? It’s So Complex!”

In 7-minutes, find max load for the following complex:

3 Deadlifts ⇒ 1 Hang clean ⇒ 2 Front squats

 

For max load

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Hybrid, Lifting, Monostructural

Wednesday, 04 October 2023

3 October 2023 by 11 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

“Annie are you ok?”

21-15-9 rep rounds of:

Calories rowed

Thrusters (65/43)

Med Ball Cleans (20/14)

Sumo Deadlift High-Pull (65/43)

Burpees

Wall-Ball Shots (20/14) @ (10/9’)

 

For Time

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid, Lifting, Monostructural

Friday, 29 September 2023

28 September 2023 by 7 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

Partner WOD

400 Box step-ups (20″)*

 

For time

 

*At the start of every 2:00, including minute 0:00, perform the following:

1st 2:00 – 6 synchro burpees over same bar

2nd 2:00 – 4 synchro power cleans (185/123)

3rd 2:00 – 30 double unders each or 60 single unders each

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, Hybrid, Lifting, Monostructural, Partner WOD

Saturday, 16 September 2023

15 September 2023 by 1 Comment

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Midwest Fall Classic 2023 WOD 3 “Twice is Nice”

Partner WOD

30 Deadlifts (275/203)

40 Shoulder to overhead (135/93)

50 Wall ball shots (25/20)@(10/9′)

100 Double-unders

 

2 Rounds for time

(15:00 cap)

 

…Rest until the 16:00 mark immediately into…

2:00 Max reps snatches (185/123)

 

For score

 

 

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Filed Under: 11-15 min, 16-20 min, Competition WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Wednesday, 06 September 2023

5 September 2023 by 7 Comments

“I am not resting Coach! I am counting how many rounds I am not going to do!” 🙂

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Buy-in:

300m Row

For time

 

…rest 3-minutes, then…

10 Burpees-over-bar

5 Clusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 3-minutes, then…

Sell-out:

900m Bike

For time

 

 

Strength:

October 2023 Festivus Games WOD 2

“It’s So Complex!”

Find the heaviest success in 7-minutes of the following complex:

3 Deadlifts ⇒ 1 Hang Power Clean ⇒ 2 Front Squats

 

For load

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 6-10 min, Bodyweight, Couplet/Triplet, Hybrid, Lifting, Monostructural, Strength/Speed

Friday, 01 September 2023

31 August 2023 by 3 Comments

Join us today, Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

2023 Midwest Fall Classic Partner WOD 2

“Oh Yeah”

400-ft Farmer carry (2x 70/53)

10 Box jump-overs (30/24″)

5 Bar muscle-ups

300-ft Suitcase lunges (2x 70/53)

10 Box jump-overs

5 Bar muscle-ups

200-ft Front rack lunges (2x 70/53)

10 Box jump-overs

5 Bar muscle-ups

100-ft Handstand walking

10 Box jump-overs

5 Bar muscle-ups

 

For time

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Partner WOD, Skill

Monday, 21 August 2023

20 August 2023 by 3 Comments

Great family photo for the Tavares and Jodie send-off!

We love you guys!

Join us this Saturday, August 26th, at 0900 for a FREE trial class!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD

Midwest Fall Classic WOD 1, “Devil Wears Prada”

6 Rounds, partners alternate full rounds of:

10 Calories rowed

10 Burpees over rower

6 Rounds, partners alternate full rounds of:

8 Alternating dumbbell snatches (70/50)

8 Dumbbell goblet squats (70/50)

6 Rounds, partners alternate full rounds of:

6 Chest-to-bar pull-ups

6 Alternating pistols

 

For time

(15:00 cap)*

*MFC cap is 12:00

 

…Rest 8:00 and then…

 

As many reps as possible in 5:00 of:

150 Double-unders

Max handstand walk in the remaining time

2-minute rest after the 5-minute

 

2 Rounds for score*

*Every 5-ft handstand walk is 1-rep

 

 

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Filed Under: 11-15 min, Competition WOD, Couplet/Triplet, Gymnastics WOD, Hybrid, Partner WOD, Skill

Saturday, 19 August 2023

18 August 2023 by 3 Comments

It is with great sadness and some joy 😉 we are saying bye for now to two AMAZING friends and MP family members. Tavares “Bubba” and Jodie Williams will be part of the Ape Nation family forever! Go with the blessings of God, and know you will be greatly missed!

 

Conditioning:

3-person Team WOD

“Jodie Calls”*

0:30 Max reps deadlifts (185/123)

0:30 Max reps single-unders

0:30 Rest

 

5 Rounds for score

*In a conga-line style, team member (TM) 1 starts on the deadlifts while TM 2 and 3 are resting. At the next 0:30, TM 1 moves to jump-rope and TM 2 starts the deadlifts, while TM 3 rests. Then on the next 0:30, TM 1 rests, TM 2 moves to jump-rope, and TM 3 begins deadlifts. Continue in this pattern until all TMs have completed 5 full rounds.

 

…rest 5:00, then…

 

“Bubba”*

2021m Row

…then…

3 rounds of:

30 GHD sit-ups

30 Wall-ball shots (20/16) @ (10/9′)

30 Bar-facing burpees over same barbell

…then…

6000m Bike

 

For time

*Equal work required. On the row, athletes must switch every 250m, with the final person getting the additional 21m. On bike, athletes must switch every 0:30.

 

 

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Filed Under: 20+ min, AMRAP, Couplet/Triplet, Hybrid, Lifting, Monostructural, Strength/Speed, Team WOD

Monday, 14 August 2023

13 August 2023 by 8 Comments

Join us this Friday, 18 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

15 Double dumbbell snatch (2×40/25)

10 Box jumps w/ step down (24/20″)

10 Toes-to-bar

10 GHD sit-ups

15/12 Calories biked

 

4 rounds* for time

*Rest 2:00 between rounds. Perform exercises within rounds in any order of the athlete’s choosing.

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid, Monostructural

Friday, 04 August 2023

3 August 2023 by 4 Comments

Join us this Friday, 04 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

25 Shoulder-2-Overhead (95/63)

25-ft Handstand walk

25 Hang power cleans

50-ft Front rack walking lunges

 

…rest 5:00, then…

 

20 Shoulder-2-Overhead (115/78)

25-ft Handstand walk

20 Hang power cleans

50-ft Front rack walking lunges

 

…rest 5:00, then…

 

15 Shoulder-2-Overhead (135/93)

25-ft Handstand walk

15 Hang power cleans

50-ft Front rack walking lunges

 

For time

Compare to Tuesday, 24 January 2023

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Skill

Monday, 24 July 2023

23 July 2023 by 9 Comments

Join us this Saturday, 29 July, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

Partner WOD

Buy-in:

4 x 250m Row Sprints

For Time

 

…rest 2:00, then…

 

2 Rounds of…

20 Chest-2-Bar Pull-ups

30 Box Jumps (30/24″)

40 Single-arm dumbbell thrusters (50/35)

30 Toes-to-bar

20 Front Squats (135/93)

 

…rest 2:00, then…

 

Sell-out:

4 x 600m Bike sprints

 

For Time

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid, Lifting, Monostructural, Partner WOD, Skill, Strength/Speed

Friday, 21 July 2023

20 July 2023 by 6 Comments

Join us today Friday, 21 July, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

50 Wall ball shots (20/14)@(10/9′)

30 GHD Sit-ups

50/40 Calories rowed

30 GHD Sit-ups

50 Wall ball shots

 

For time

(15:00 cap)

 

Strength:

1 Snatch pull ⇒ 1 Pause* Snatch

1 Complex at 60%

1 Complex at 65%

1 Complex at 70%

1 Complex at 75%

1 Complex at 80%

 

For quality

(15:00 cap)

*Pause for 3 seconds in receiving position

 

 

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Filed Under: 11-15 min, Bodyweight, Couplet/Triplet, Hybrid, Lifting

Monday, 17 July 2023

16 July 2023 by 8 Comments

Join us this Friday, 21 July, at any class time for FREE!

No fitness experience needed!

Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!

 

Conditioning:

300m Run

6 Ring dips

9 Shoulder to overhead (135/93)

12 Bar facing burpees

1:30 Rest

 

5 Rounds for time

(30:00 cap)

 

 

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Filed Under: 20+ min, Gymnastics WOD, Hybrid, Lifting, Strength/Speed

Wednesday, 14 June 2023

13 June 2023 by 12 Comments

Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

Join us this Saturday, 17 June, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

Hero WOD

“Bradshaw”

3 Handstand push-ups

6 Deadlifts (225/155)

12 Pull-ups

24 Double unders

 

10 rounds for time

 

 

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Filed Under: 20+ min, Bodyweight, Hero WOD, Hybrid, Monostructural, Strength/Speed
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