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 up:...Read More
Skill: Pick any Three (3) skills on the “Athletic Skills Sheet” Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs Rest 2 minutes Part II: Complete as many rounds as possible in 7 minutes...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 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: Practice for 10 minutes on: Handstand Progressions For Quality Conditioning: Complete as many rounds as possible in 4 minutes of: 5 Power Snatches (135/93) 20 Double Unders …rest 2 minutes Complete as many rounds as...Read More
2015 CrossFit Games registration is open @ games.crossfit.com Team Name: Ape Nation 2015 Judges Course is open Wednesday noon class is canceled this week only. Sorry for any inconvenience. Conditioning: MPCF Board WOD “Diane” 21-15-9 rep rounds of: Deadlifts (225/150) Handstand Push-ups For Time Compare to Monday, 22 April 2013 …rest 7 minutes...Read More
Doc is always “on-call”. 🙂 2015 CrossFit Games registration is open @ games.crossfit.com Team Name: Ape Nation Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and Straddle Jump to HS One-leg Tuck Jump to HS For Quality Conditioning: Row 1000m for time …rest 3 minutes, then perform 3 rounds for time...Read More
2015 CrossFit Games registration is open @ games.crossfit.com Team Name: Ape Nation Strength: Back Squats 5 reps @ 70% 1RM 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: “Victory After Party” 7 Handstand Push-ups 7 Deadlifts (95/65) 7 Pull-ups 7 Cleans (95/65) 7 Burpees...Read More
2015 CrossFit Games registration is open @ games.crossfit.com Team Name: Ape Nation Strength: Shoulder Press 5 reps at 70% 1RM 3 reps at 80% 1+ reps at 90% For Max Reps at 90% Conditioning: “Three ways to die” WOD 1: 15-12-9 rep rounds of: Wall-Ball Shots Burpees …Rest 2...Read More
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