Strength: Front Squat 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set   For max reps at 85%   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Rowed   2 rounds for time Compare to Wednesday, 19...Read More

  Conditioning: “C & J Creation” (revised) 40 Double Unders 20 1-arm Kettlebell Swings (35/20) 10 Calories Rowed 5 Clean & Jerks (155/105)   4 rounds for time Compare/similar to Friday, 24 May 2013   Royal Burpee Challenge: Day 110   Flexibility: Eye of the Needle – 1:30/side Revolved Seated Staff – 1:30/side Reclined Spinal Twist...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

Memorial Day WOD   Celebrating the sacrifice that over 1 million Soldiers have given their lives to secure our freedom. Take a moment and pray for their families. MP CrossFit and Vertical CrossFit are joining up to embrace that sacrifice. Join us for a WOD at 0900 at Vertical CrossFit, 71st and Trenton. Many Soldiers...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score *Add one 1 to each exercise each round. Partners alternate exercises.   Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side  ...Read More

  Conditioning: 30 Calories Rowed 20 Burpees 10 Snatches (135/95) 5 Muscle-ups   3 rounds for time   Strength: Shoulder Press 5-5-5-5-5 @ 75% 1RM   For Quality   Flexibility: 15 Front Leg Swings/per leg Hamstring Floss – 2:00/leg Olympic Wall Squat – 2:00 15 Sit-ups to Pike Pike stretch – 2:00     Post...Read More

  Skill/CFE: Row 500m Rest 3 minutes   3 rounds for total sprint time   Conditioning: “Let’er Rip” 3 rounds of:* 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans …then 6 rounds of: Sprint 200m Rest 2 minutes …then 3 rounds of:* 20 Box Overs (24/20″) 20 GHD Sit-ups   For Time Compare to Saturday, 11...Read More

Ape Nation representing at the Oklahoma Tough Mudder! #djkitty   Strength: Back Squat 5-5-5-5-5 @ 75% 1RM For Quality   Conditioning: “Almost Summer” 20 Sumo Deadlift High-Pull (75/50) 20 Overhead Squats (75/50)* 400m Run   3 rounds for time Compare to Tuesday, 28 May 2013 *Focus on quality, not just time   …rest 4 minutes  ...Read More

Normal class at 0900. Good luck to the Tough Mudder team!   Conditioning: “All I do is work and run” 15 Overhead Squats (155/103) Run 300m 30 Pull-ups Run 400m 45 Bar-Over-Burpees Run 600m 45 Double Unders Run 400m 30 Toes-2-Bar Run 300m 15 Clean and Jerk (155/103)   2 rounds for time   Mobility:...Read More

  Strength: Front Squat 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “LP’s Dream” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (1.5/1 pood) Box Jumps (24″/20″) Run 200m  at the end of each round   For Time Compare to Friday, 17 May...Read More