Saturday class cancelled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE! Endurance: 1:00 Row sprint for max meters 1:30 Rest 15 Rounds for total meters and avg. pace/meters Post results and experiences in the commentsRead More
Class at 0900 only today. See you for some “Labor”!! “Laborious” Partner WOD* 50 Calories skied 60 Stationary barbell lunges (95/63) 70 Double unders 80 Pull-ups 90 Bar-over-burpees 100 Calories rowed* 90 Sit-ups 80 Hang squat cleans (95/63) 70 Crossover single unders 60 Kettlebell swings (72/53) 50 Calories biked For time *Equal work,...Read More
Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/16) @ (10/9′) 4 Calories skied For score *Add two reps to each exercise every round …rest 3 minutes and then… As many rounds and reps as possible* in 8 minutes of: 2 Burpees over rower 4...Read More
We know you are having a great time in Alaska, but your Ape family is missing you, Gene! Excited to see you soon! Conditioning: MPCF Board WOD “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/43) 25 Pull-Ups For Time Compare to Wednesday,...Read More
Conditioning: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 V-ups 12 Double kettlebell front squats (2 x 53/35) …Rest 4:00 and then As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 12 Double kettlebell front rack alternating...Read More
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by...Read More
Conditioning: 3:00 Max reps box jump overs (24/20″) 2:00 Rest 3:00 Max rep ab-mat butterfly sit-ups 2:00 Rest 3:00 Max reps ring rows 2:00 Rest 3:00 Max reps air squats 2:00 Rest 3:00 Max reps push-ups For score Mobility: 13:00 ROMWOD video as group *Levels Intermediate/70+ Adv: box step overs permitted (24/20″) ...Read More
Conditioning: Partner WOD, equal work required On a running clock…. From 0:00 to 10:00 complete…. 30 Squat cleans (185/123) Max calories row in remaining time For score …rest from 10:00 to 13:00 and then… From 13:00 to 23:00 complete… 30 Squat snatches (155/103) Max burpees over bar in remaining time For score …rest...Read More
Skill: Every minute on the minute, for 3 rounds (9-minutes): Minute 1: 8 Scapular pull-ups + 8 kip swings Minute 2: 3-6 Strict pull-ups Minute 3: 2-4 Kipping chest-to-bar or chin-over-bar pull-ups For quality Conditioning: As many rounds as possible in 5-minutes of the following: 400m run and then… 2-4-6-8… Bar muscle ups...Read More
