Online Judges Course: Click HERE   Sprint Work: Partner up, each partner rows each distance* 100m, 300m, 500m, 300m, 100m   For time *Partner A rows 100m, switches with Partner B who then rows 100m. Partner B then switches with A to row 300m, etc..   Conditioning: Every 90 seconds, perform 1 round of*: 1...Read More

Congrats to Burris for not only getting first ring muscle-up, but getting two! Online Judges Course: Click HERE   Conditioning: Option 1: 2018 CrossFit Games Open WOD 18.3 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches (50/35) 100 Double Unders 12 Bar Muscle-ups  ...Read More

Online Judges Course: Click HERE   Conditioning: 2018 CrossFit Games Open WOD 18.3 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches (50/35) 100 Double Unders 12 Bar Muscle-ups   2 rounds for time (14:00 cap) Go to games.crossfit.com for complete workout description and standards   Flexibility/Mobility: Elevated...Read More

Online Judges Course: Click HERE   Strength & Conditioning 3 rounds of: 6 Pull-ups 6 squat snatches (75/53) Then, 3 rounds of: 7 Pull-ups 5 squat snatches (115/73) Then 3 rounds of: 8 Pull-ups 4 squat snatches (135/93) Then 2 rounds of: 9 Pull-ups 3 squat snatches (165/103) Then 2 rounds of: 10 Pull-ups 2...Read More

Online Judges Course: Click HERE   Conditioning: Option 1: 2018 CrossFit Games WOD 18.2 & 18.2a 18.2 1-2-3-4-5-6-7-8-9-10 rep rounds for time of: Dumbbell Squats (50/35)* Bar-facing Burpees 18.2a 1-rep max Clean   Time cap is 12:00 to complete both 18.2 AND 18.2a *Use one dumbbell for each hand. WOD courtesy of games.crossfit.com For full standards explanation and...Read More

Online Judges Course: Click HERE Conditioning: 2018 CrossFit Games WOD 18.2 & 18.2a 18.2 1-2-3-4-5-6-7-8-9-10 rep rounds for time of: Dumbbell Squats (50/35)* Bar-facing Burpees 18.2a 1-rep max Clean   Time cap is 12:00 to complete both 18.2 AND 18.2a *Use one dumbbell for each hand. WOD courtesy of games.crossfit.com For full standards explanation and Masters...Read More

Online Judges Course: Click HERE   Conditioning: MPCF Presents: “Pick a Board WOD” Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.   Strength (optional): Pick any lift and find a 4-rep max   Flexibility/Mobility: Hip Capsule Stretch – 1:30/side T-Spine Smash – 2:00 Quad Smash – 1:30/side...Read More

Online Judges Course: Click HERE Skill: Jump Rope 10 rounds of: 20 seconds Max Double Unders 40 seconds rest   For score   Strength & Conditioning: Every 90 seconds perform 1 cycle of*: 1 Deadlifts 1 Power Clean 1 Hang Squat Clean 1 Jerk   For max load * Start at (95/63). Each round add...Read More

2018 CrossFit Games registration now live! Click HERE LAST DAY TO REGISTER! Affiliate name: MP CrossFit Team name: Ape Nation Online Judges Course: Click HERE   Conditioning: Option 1: 2018 CrossFit Games WOD 18.1 Complete as many rounds and reps as possible in 20 minutes of: 8 Toes-2-Bar 10 Dumbbell Hang Clean and Jerks (50/35) 14/12...Read More

2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Online Judges Course: Click HERE   Conditioning: 15 Calorie Row 6 Clean & Jerks (135/95) 5 Snatches (135/95) 4 Thrusters (135/95)   For Time Perform this solo 3 rounds, partner 4 rounds, or 3-person 6 rounds. If done as partner,...Read More