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: 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 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
Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200 “Merry Christmas” Partner Style 24 Handstand Push-ups 36 Pull-ups 48 Kettlebell Snatches (53/35) 60 Back Extensions 72 Box Jumps (24/20″) 250 Double Unders 72 Weighted Walking Lunges (45/35) 60 Wall-Ball Sit-up...Read More
Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side...Read More
Partner WOD: Complete as many rounds and reps as possible in 9:00 of: Run 200m Max Rep Box Jumps (30/24″) Rest 30 seconds, switch, and repeat …rest 2:00 Complete as many rounds and reps as possible in 9:00 of: 50 Double Unders Max rep Sit-ups Rest 30 seconds, switch, and repeat ...Read More
Reminder: Evening class is canceled. All other classes are normal. Strength & Speed: Complete as many reps as possible in 6 minutes of: 15-12-9 rep rounds Power Cleans to Overhead (115/73) Lateral Bar-Over-Burpees For Score …Rest 8:00 Conditioning: Now partner up, and perform equal work of: 10 Muscle-ups 30 Plate facing...Read More
