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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

Tuesday, 01 August 2023

31 July 2023 by 3 Comments

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

No fitness experience is needed!

 

Strength:

Squat snatch

3 reps at 60%

2 reps at 65%

1 rep at 70%

3 reps at 60%

2 reps at 65%

1 rep at 70%

1 rep at 75%

1 rep at 75%

 

For quality

 

Endurance:

Complete as many reps in 2-minutes as possible of:

25/20 Calories biked

Max rep alternating dumbbell hang clean and jerk (50/35)

 

4 sets for score*

*Rest 2-minutes between sets

 

 

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Filed Under: 11-20 min, AMRAP, Couplet/Triplet, Lifting, Monostructural, Strength/Speed

Wednesday, 26 July 2023

25 July 2023 by 7 Comments

Join us this Saturday, 29 July, at 0900 for FREE!

No fitness experience is needed!

 

Strength:

Every 2:00, for total of 5 sets, perform:

Shoulder Press

10 reps @ 60% 1-rm SP

8 reps @ 70%

6 reps @ 80%

4 reps @ 85%

2 reps @ 90%

 

Conditioning:

3 rounds of:

4 Rope climbs

8 Handstand push-ups

12 Overhead squats (95/63)

…immediately into…

3 rounds of:

4 Bar muscle-ups

8 Barbell push-ups

12 GHD sit-ups

 

For time

 

 

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Filed Under: 16-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill, Strength/Speed

Monday, 24 July 2023

23 July 2023 by 9 Comments

Join us this Saturday, 29 July, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

Partner WOD

Buy-in:

4 x 250m Row Sprints

For Time

 

…rest 2:00, then…

 

2 Rounds of…

20 Chest-2-Bar Pull-ups

30 Box Jumps (30/24″)

40 Single-arm dumbbell thrusters (50/35)

30 Toes-to-bar

20 Front Squats (135/93)

 

…rest 2:00, then…

 

Sell-out:

4 x 600m Bike sprints

 

For Time

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid, Lifting, Monostructural, Partner WOD, Skill, Strength/Speed

Tuesday, 18 July 2023

17 July 2023 by 3 Comments

Join us this Friday, 21 July, at any class time for FREE!

No fitness experience needed!

Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!

 

Accessory Work:

Every 2:00, for 10:00 (5 sets), perform

5 Straddle-seated double dumbbell shoulder press* + 5 Behind the neck barbell strict press

 

For quality, build in dumbbell weight each set

 

Conditioning:

3 Rounds of:

15/12 Calories biked

12 Deadlifts (185/123)

9 Box jump overs (24/20″)

 

For time

(10:00 cap)

…Rest until 13:00 and then…

 

27 Box jump overs (24/20″)

36 Deadlifts (185/123)

45/36 Calories biked

 

For time

(23:00 cap for total workout)

 

 

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Filed Under: 20+ min, 6-10 min, Couplet/Triplet, Lifting, Strength/Speed

Monday, 17 July 2023

16 July 2023 by 8 Comments

Join us this Friday, 21 July, at any class time for FREE!

No fitness experience needed!

Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!

 

Conditioning:

300m Run

6 Ring dips

9 Shoulder to overhead (135/93)

12 Bar facing burpees

1:30 Rest

 

5 Rounds for time

(30:00 cap)

 

 

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Filed Under: 20+ min, Gymnastics WOD, Hybrid, Lifting, Strength/Speed

Saturday, 15 July 2023

14 July 2023 by 6 Comments

Join us today, Saturday, 15 July, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

5 Bar muscle ups*

15 Front squats (115/78)

50′ Handstand walk**

 

5 Rounds for time

(25:00 cap)

*Modify 8 Chest-to-bar pullups (intermediate) or 10 chin-over-bar pullups (beginner)

**Modify 6 Wall walks

 

 

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

Tuesday, 11 July 2023

10 July 2023 by 3 Comments

Join us this Saturday, 15 July, at 0900 for FREE!

No fitness experience needed!

Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!

 

Conditioning:

Every minute on the minute, for 21 minutes:

Minute 1: 6 Clean and jerk (135/93)

Minute 2: 12 Wall ball shots (25/16)@(10/9′)

Minute 3: 48 Double-unders (or 24 Crossover single-unders)

 

For quality

 

 

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Filed Under: 20+ min, EMOM, Lifting, Strength/Speed

Friday, 07 July 2023

6 July 2023 by 6 Comments

Join us today, Friday, 07 July, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

60 Double unders or 45 Crossover singles

7 Thrusters (135/93)

 

5 rounds for time

(12:00 cap)

 

…Rest 5:00, then…

 

2 rounds of:

15 Wall-ball GHD (12/8)

15 Ring support tuck-ups

…rest 1:00, then…

1 round of:

30 Ring support tuck-ups

30 Wall-ball GHD

 

For time

(12:00 cap)

 

 

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

Tuesday, 04 July 2023

3 July 2023 by 8 Comments

Happy Independence Day!

Today’s class is at 0900 only. Regular schedule resumes Wednesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team* WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/70)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jump overs (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time

*Equal work required

Compare to Monday, 04 July 2022

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from the tyranny of Great Britain.

1776: Total reps in the WOD, representing the year we declared Independence!

 

 

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Filed Under: 20+ min, Board WOD, Chipper, Gymnastics WOD, Holiday WOD, Strength/Speed, Team WOD
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