Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds* *30 seconds of Seated Shoulder Flexion between sets Conditioning: Part 1: Perform 5 rounds for time of (6 minute cap): 30 Double Unders 15 Shoulder-2-Overhead (95/63) …Rest 1 minute Part 2: Perform 2-4-6-8-10-12...Read More
Strength: Hang Clean to 5 Front Squats 1-rep max Conditioning: 15-12-9 rep rounds for time of: Deadlifts (225/153) Handstand Push-ups …Rest 5 minutes 15-12-9 rep rounds for time of: Clean & Jerk (95/63) Pull-ups …Rest 3 minutes Row 500m (All out effort) For Time Mobility: Couch Stretch –...Read More
Congrats to the Ape Nation scaled team competing at KO in the OK! I had a great time coaching them this weekend. I am very proud of them! Represented MP very well! Sad to see Nick leave us. You will be missed. Remember to focus on form, form, and form. Conditioning: Partner WOD 200...Read More
This is the “before” of yesterday’s pic. If you have a friend that has been wanting to try CrossFit, bring them! Conditioning: Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40 Jump...Read More
Skill: Handstand Drills One-arm HS holds 30 seconds each arm Straddle Jump to HS Perform 5 One-leg Tuck Jumps to HS Perform 3 each leg 2 rounds for quality Conditioning: 2015 KO in the OK Finals WOD 15 Toes-2-Bar 15 Goblet Squats (53/35) 15 Kettlebell Swings (53/35) 15 Overhead Squats (95/55) 15...Read More
Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday. Strength: Overhead Squats 4-4-4-4-4 Start at 55% 1RM, increase by 5% each set For Quality Conditioning: 3-person Team WOD 75 Wall-Ball Shots (20/14) @ (10′) 60 Toes-2-Bar 45 Cleans (135/95)* 30 Overhead Squats (135/95)* ...Read More