2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation   Skill: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 15 Double Unders 5 Handstand Holds (10 seconds)   3 rounds for quality   Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that...Read More

“Sometimes prayer is all you got.” 🙂 2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation   Strength: Hang Squat Cleans 2-2-2-2-2   For max weight   Conditioning: Against a 4:00 clock Perform 3 rounds of: 15 Power Snatches (75/55) 10 Bar-Facing-Burpees   If athlete completes all three rounds in less than...Read More

 2015 CrossFit Games registration is open @ games.crossfit.com   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: “Double Dutch” 100 Double Unders 5 rounds of “Cindy”* 80 Double Unders 4 rounds...Read More

  Conditioning: 21 Overhead Squats (95/63) 21 Hand-Release Push-ups 400m Run 15 Overhead Squats 15 Hand-Release Push-ups 300m Run 9 Overhead Squats 9 Hand-Release Push-ups 200m Run   For Time (10:00 cap)   …Rest 8:00 from end of cap   Partner up (co-ed if possible), and perform each of the following in order, to completion, with equal...Read More

0630 and 0845 classes are canceled Friday. 0530, 1200, and 1730 classes are normal. Sorry for any inconvenience.  Strength: Deadlifts 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Conditioning: “Change up” 10 Wall-Ball Shots (20/14) @ 9′ 10 Kettlebell Swings (53/35)  ...Read More

2015 CrossFit Games registration is open @ games.crossfit.com   Conditioning: Part 1: Perform 5 rounds for time of (6 minute cap): 30 Double Unders 15 Shoulder-2-Overhead (95/63)   …Rest 1 minute   Part 2: Perform 2-4-6-8-10-12 rep rounds of (6 minute cap): Alternating Kettlebell Snatch (45/25) Knees-2-Elbows   …Rest 1 minute   Part 3: Perform...Read More

2015 CrossFit Games registration is open @ games.crossfit.com   Strength: 4:00 cap to find: 1-rep max Hang Snatch   For Max Load …Rest 3 minutes   Conditioning: 5:00 AMRAP of: 5 Overhead Squats (95/63) 5 Bar-Facing-Burpees   For Total Reps   Mobility: 20 Passovers w/ PVC Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00...Read More

  Skill: Partner Row Row 300m 6 alternating rounds   For total time   Conditioning: “Two Ladies and a Dude” Partner style* 4 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 6 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 8 rounds of “Rooster”: 10 Burpees 20 Double Unders...Read More

  Strength: Clean* 5   reps at 70% 3   reps at 80% 1+ reps at 90%   For max reps at 90% *Squat Cleans   Conditioning: “Sumo Wall Jumping” 3 Wall Climbs 9 Kettlebell Sumo Deadlift High-Pull (70/53) 27 Double Unders   10 rounds for time Compare to Monday, 07 January 2013   Mobility:...Read More

  Skill: “Shin Killers” Box Jump 1- rep max height 1-rep max broad jump to box (20/16″)   Conditioning: Row 300m 21 Burpees 12 Double Kettlebell Thrusters (53/35)   3 rounds   …Rest 3 minutes   5 Strict Handstand Push-ups 10 Ground-2-Overhead (95/63) 50 Double Unders   3 rounds   For Time   Mobility: 5...Read More