Strong work by our team, Ape Nation at the KO in the OK competition this weekend. Proud to say that multiple judges said that we had good form and strong standards.    Skill: Practice for 10 minutes on: 20 Half Tacos 25 Double Unders 30 second Hollow Body Hold 40 Speed Skips   4 rounds...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 5 minutes   Death by Hand-release Push-ups (by 2’s) 2 on minute 1, 4 on minute 2, and so on…   …Rest 5 minutes   Death by Sit-ups (by 3’s) 3 on...Read More

Strength: Jerk (split or push) 5   reps @ 65% 1RM Jerk 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%     Conditioning: “Rock Shots” 10 Strict Pull-ups 15 Hollow Rocks 20 Wall Ball Shots (20/14) @ (10/9′) 250m Row   3 rounds for time Compare to Wednesday,...Read More

  Conditioning: Partner WOD “3 Light Lovely Ladies” “Fran” 21-15-9 rep rounds: Thrusters (85/55) Pull-ups   …Rest 3 minutes   “Grace” 30 Clean and Jerks (95/55)   …Rest 3 minutes   “Isabel” 30 Snatches (95/55)     For Total WOD Time (Total time – 6 minutes of rest) Instructions: This is a partner WOD. Do...Read More

  Strength: As a team of 3, each person find their 1 rep max: Power Clean and 2 Front Squats   6 minute time cap   Rest 3 minutes then..   Conditioning: With your team of 3, perform 4 rounds of: 10 Handstand Push-ups 15 Pull-ups 20 Toes-2-Bar 25 Calories Rowed   Alternate team members...Read More

  Holiday Hours: 31 DEC will be 0530, 0630, 0845 & 1200; 01 JAN Closed; and 02 JAN will be 0900 and 1200   Conditioning: “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups   5 rounds for time     Post time to comments Compare...Read More

Holiday Hours: 31 DEC will be 0530, 0630, 0845 & 1200; 01 JAN Closed; and 02 JAN will be 0900 and 1200   Skill: Handstand Hold 30 seconds Hollow Body Hold 30 seconds   4 rounds for quality Rest as needed between rounds   Conditioning: 5 minute AMRAP Row for calories …rest 1 minute 5...Read More

  Strength: Squat Cleans 5   reps @ 65% 1RM Clean 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time...Read More

Holiday Hours: 31 DEC will be 0530, 0630, 0845 & 1200; 01 JAN Closed; and 02 JAN will be 0900 and 1200   Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality   Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees...Read More

  Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More