Skill: Practice 10 minutes on: Handstand Progressions and Handstand Holds Conditioning: Option 1: “Monday Madness” 10 Wall-Climbs 10 Strict Pull-ups 20 Burpees* 20 Box Overs (24/20″)* 30 meters of Gorilla Run 30 Slammers (12/8) 40 Double Under 2 rounds for time *Combining of the Burpees and Box Overs is authorized Compare to...Read More
2015 Judges Course is still open REST DAY Competitors Class 1730-1900 Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When...Read More
2015 Judges Course is still open Strength/Skill: Pick one speed and one work skill from the “Athletic Skills Sheet“ For quality and load Conditioning: “WOD 3” Row 250m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53) 25 Wall-Ball Shots (20/14) @...Read More
2015 Judges Course is still available Strength: Bench Press 1-rep max For max load Conditioning: Every minute on the minute for 12 minutes perform: 1 Power Clean (95% 1RM) 10m Sprint 3 Chest-2-Bar Pull-ups 10m Sprint 2 Burpees* For Score *On last minute, perform as many burpees as possible. Last minute...Read More
2015 CrossFit Games registration is open @ games.crossfit.com Team Name: Ape Nation 2015 Judges Course is open Pick one: Option 1: Strength: Snatch Grip Deadlift 2-2-2-2-2 For Max Load Conditioning: MPCF Board WOD 300 Double Unders For Time …Rest 3 minutes, then… 30 Calorie Row 45 Burpees 60 Kettlebell Swings (45/30) 75...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 Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders 2 rounds for time Compare to Friday,...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
2015 CrossFit Games registration is open @ games.crossfit.com Team Name: Ape Nation 2015 Judges Course is open Strength/Skill: Squat Snatch 7-6-5-4-3-2-1-1 Start at 55% 1RM. Increase by 5% each iteration. Focus points for this are: Hip Explosion, Shrug, Pulling under bar For Quality Conditioning: Complete as many rounds as possible in 15...Read More
