Conditioning: Partner WOD* “Per Your Request” 20 Pistols 40 meters Handstand Walking 60 Plate-Facing Burpees (45# plate) 400 meter Sprint x 2 60 Kettlebell Swings (53/35) 40 Chest-2-Bar Pull-ups 20 Squat Cleans (155/103)   2 rounds for time *Equal work. One working at a time.   Mobility: Barbell Internal Rotation Smash – 1:30/side Couch...Read More

Group meeting at Turkey Mountain Urban Wilderness for a 5K at 0800. No Barbell Class Saturday. 0900 class is normal.   Conditioning: 3-person team WOD 30 GHD Sit-ups 30 Fat Bar Deadlifts (225/150) 50 Double Unders 50 Burpees 20 Overhead Squats (115/75) 20 Pull-ups   For Time Instructions: This is a relay style WOD. Team member...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

  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: 3-person Team WOD* 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/95) 60 Burpees 120 Kettlebell Swings (53/35) 60 Box...Read More

  Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality   Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working...Read More

  Skill: Practice for 10 minutes on: Skills on the “Athletic Skills Sheet”   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60 Pull-ups 45 Overhead Squats (135/93) Row 900m 45 Toes-2-Bar 30 Thrusters (95/63)   For Time   Mobility: Plantar Surface Mobilization – 1:30/foot T-Spine Smash...Read More

Scorpion Queen was here! Strength: Jerk 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Row Sprint  ...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   Rest 2 minutes   Part II: Complete as many rounds as possible in 7 minutes...Read More

2015 CrossFit Games registration is open @ games.crossfit.com Team Name: Ape Nation 2015 Judges Course is open   Strength/Skill: Pick one lift and one body weight skill from “Athletic Skills Sheet“   For quality and load   Conditioning: Partner WOD As a 2-person team, complete as many rounds as possible. There is a 20-minute time limit....Read More

  2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation 2015 Judges Course is open   Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Conditioning: Partner WOD* “You go, I go” With a 6-minute cap perform as many reps as possible...Read More