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Tuesday, 03 October 2023

2 October 2023 by 4 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

12/10 Calories biked/rowed/skied*

6 Chest-to-bar pull-ups

3 Squat snatches (155/103)

Rest 3:00

 

6 Rounds for total time

(30:00 cap)

*Athletes will switch between bike, row, and ski each round, performing two rounds of each

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Strength/Speed

Saturday, 30 September 2023

29 September 2023 by 6 Comments

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Support Veterans Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

In a 2:30 window, complete the following

10 Power snatches (95/63)

50 Double-unders or 120 Single-unders

Max calories biked in the remaining time

Rest 7:30

 

4 Rounds for score

 

 

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Filed Under: 6-10 min, AMRAP, Couplet/Triplet, Lifting, Monostructural, Skill, Strength/Speed

Monday, 25 September 2023

24 September 2023 by 6 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Snatch Deadlift

5 @ 80% of 1-rm snatch

4 @ 90%

3 @ 100%

2 @ 105%

1 @110%

 

For quality

Conditioning:

Every 2:00 on the minute, perform one of the following movements, in order, for time:

15 Thrusters (135/93)

50-ft Handstand walk

15 Overhead squats (135/93)

50-ft Handstand walk

15 Thrusters (135/93)

 

For  total work time

 

 

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Filed Under: 6-10 min, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Strength/Speed

Friday, 22 September 2023

21 September 2023 by 8 Comments

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

WODAPALOOZA 2023-24 Online Qualifier WOD 5

As many rounds and reps as possible in 12-minutes of:

100 Double-unders

25-ft Double dumbbell suitcase carry walking lunges (2 x 50/35)

15 Double dumbbell shoulder to overhead

25-ft Double dumbbell front rack walking lunges

 

For score

 

…Rest 12:00 and then…

 

WODAPALOOZA 2023-24 Online Qualifier WOD 4

45 Deadlifts (225/153)

45 Handstand push-ups

 

For time, athletes may partition as desired

(7:00 cap)

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, Competition WOD, Gymnastics WOD, Lifting, Strength/Speed

Saturday, 16 September 2023

15 September 2023 by 1 Comment

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Midwest Fall Classic 2023 WOD 3 “Twice is Nice”

Partner WOD

30 Deadlifts (275/203)

40 Shoulder to overhead (135/93)

50 Wall ball shots (25/20)@(10/9′)

100 Double-unders

 

2 Rounds for time

(15:00 cap)

 

…Rest until the 16:00 mark immediately into…

2:00 Max reps snatches (185/123)

 

For score

 

 

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Filed Under: 11-15 min, 16-20 min, Competition WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Monday, 11 September 2023

10 September 2023 by 12 Comments

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Friday, 09 September 2022

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Filed Under: 20+ min, Board WOD, Chipper, Gymnastics WOD, Hero WOD, Lifting, Monostructural, Strength/Speed

Saturday, 09 September 2023

8 September 2023 by 4 Comments

Join us for a FREE trial class today, Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

5 Bar muscle-ups

150-ft Kettlebell carry (97/70)

7 D-ball burpee box get overs (100/70)(30″)

 

5 Rounds for time

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Strength/Speed

Friday, 08 September 2023

7 September 2023 by 9 Comments

The brave “Laborers” of Labor Day 2023!

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Shoulder Press

5 @ 55% 1-RM Shoulder Press

4 @ 65%

3 @ 75%

2 @ 85%

1 @ 95%

10 @ 60%

10 @ 65%

 

For quality

 

Conditioning:

15 Calories skied

15 Thrusters (95/63)

12 Calories biked

12 Thrusters (115/83)

9 Calories rowed

9 Thrusters (135/93)

 

For time

 

 

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Filed Under: 11-15 min, 6-10 min, Couplet/Triplet, Lifting, Monostructural, Strength/Speed

Wednesday, 06 September 2023

5 September 2023 by 7 Comments

“I am not resting Coach! I am counting how many rounds I am not going to do!” 🙂

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Buy-in:

300m Row

For time

 

…rest 3-minutes, then…

10 Burpees-over-bar

5 Clusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 3-minutes, then…

Sell-out:

900m Bike

For time

 

 

Strength:

October 2023 Festivus Games WOD 2

“It’s So Complex!”

Find the heaviest success in 7-minutes of the following complex:

3 Deadlifts ⇒ 1 Hang Power Clean ⇒ 2 Front Squats

 

For load

 

 

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Filed Under: 11-15 min, 6-10 min, Bodyweight, Couplet/Triplet, Hybrid, Lifting, Monostructural, Strength/Speed

Tuesday, 29 August 2023

28 August 2023 by 2 Comments

Join us this Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD

16 rounds, alternating rounds of:

1 Bar muscle-up

2 Deadlift (315/213)

3 Handstand push-ups

 

For time

(15:00 cap)

 

…then at the 18-minute mark, perform…

8 rounds, alternating exercises

1 Power clean (205/133)

10 Push-ups

15 Wall-ball shots (20/14) @ (10/9′)

 

For time

(10:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD, Skill, Strength/Speed

Saturday, 19 August 2023

18 August 2023 by 3 Comments

It is with great sadness and some joy 😉 we are saying bye for now to two AMAZING friends and MP family members. Tavares “Bubba” and Jodie Williams will be part of the Ape Nation family forever! Go with the blessings of God, and know you will be greatly missed!

 

Conditioning:

3-person Team WOD

“Jodie Calls”*

0:30 Max reps deadlifts (185/123)

0:30 Max reps single-unders

0:30 Rest

 

5 Rounds for score

*In a conga-line style, team member (TM) 1 starts on the deadlifts while TM 2 and 3 are resting. At the next 0:30, TM 1 moves to jump-rope and TM 2 starts the deadlifts, while TM 3 rests. Then on the next 0:30, TM 1 rests, TM 2 moves to jump-rope, and TM 3 begins deadlifts. Continue in this pattern until all TMs have completed 5 full rounds.

 

…rest 5:00, then…

 

“Bubba”*

2021m Row

…then…

3 rounds of:

30 GHD sit-ups

30 Wall-ball shots (20/16) @ (10/9′)

30 Bar-facing burpees over same barbell

…then…

6000m Bike

 

For time

*Equal work required. On the row, athletes must switch every 250m, with the final person getting the additional 21m. On bike, athletes must switch every 0:30.

 

 

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Filed Under: 20+ min, AMRAP, Couplet/Triplet, Hybrid, Lifting, Monostructural, Strength/Speed, Team WOD

Wednesday, 09 August 2023

8 August 2023 by 2 Comments

Join us this Saturday, 12 August, at 0900 for FREE!

No fitness experience is needed!

Conditioning:

Partner WOD, equal work required

30 Calories skied

30 Front squats (155/103)

20 Calories skied

20 Front squats (155/103)

 

For time

(7:00 cap)

 

Rest 7-minutes and then…

 

Partner WOD, partners alternate exercises

21 Box jump overs (24/20)

15 Calories rowed

9 Burpee box jump overs

21 Box jump overs

15 Calories rowed

9 Burpee box jump overs

 

For time

 

Rest until the 7-minute mark and then…

 

9 Burpee box jump overs

15 Calories rowed

21 Box jump overs

9 Burpee box jump overs

15 Calories rowed

21 Box jump overs

 

For time

(7:00 cap)

 

WODs inspired by 2023 CrossFit Games “Test 5” and “Test 8”

 

 

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Filed Under: 6-10 min, Bodyweight, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural, Partner WOD, Strength/Speed

Saturday, 05 August 2023

4 August 2023 by 2 Comments

 

Conditioning:

As many rounds and reps as possible in 6-minutes of the following:

8 Alternating dumbbell snatch (50/35)

12 Wall-ball shots (20/14)@(10/9′)

16/13 Calories biked

 

For score

 

Strength:

Shoulder Press

5 reps at 60%

3 reps at 65%

1 rep at 70%

5 reps at 65%

3 reps at 70%

1 rep at 75%

1 rep at 80%

1 rep at 85%

 

For quality

(18:00 cap)

 

Conditioning 2:

30 Single-unders

15 Abmat butterfly sit-ups

 

3 Rounds for time

(6:00 cap)

 

 

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Filed Under: 16-20 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Monostructural, Strength/Speed

Wednesday, 02 August 2023

1 August 2023 by 9 Comments

Join us this Friday, 04 August, at any class time for FREE!

No fitness experience is needed!

 

Skill (Partner):

20/16 Rope climbs* (13-ft)

 

For time

*Equal work

 

Conditioning (Partner):

Complete as many rounds* and reps as possible in 15-minutes of:

500m Row/400m Run

10 Power cleans (155/103)

10 Synchro bar-facing-burpees

 

For score

*One partner runs while other partner rows simultaneously. Partners will rotate each round. Equal work on cleans.

 

 

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Filed Under: 0-5 min, 11-15 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Skill, Strength/Speed
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