Strength: Back Pause Squats 4-4-4-4 @ 65% 1RM   For Quality   Conditioning: 50 Knees-2-Elbows 50 Thrusters (45/33) 50 Double Under 50 Kettlebell Snatches (53/35) 50 Overhead Squats (45/33) 50 Sumo Deadlift High-Pull (45/33) 50 Burpees   For Time Compare to Tuesday, 13 May 2014   Mobility: 15 Sit-ups to Pike Couch Stretch – 2:00 per leg Side Split – 2:00 per leg   For Quality     Post time and experiences to commentsRead more

  REST DAY     Competitors Class 1730-1900 Competitors class is for those members that want to take their Functional Fitness 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 coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/ exercise that can be found in Functional Fitness. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed,...Read more

  Conditioning: 30 Calories Rowed 20 Burpees 10 Snatches (135/95) 5 Muscle-ups   3 rounds for time   Strength: Shoulder Press 5-5-5-5-5 @ 75% 1RM   For Quality   Flexibility: 15 Front Leg Swings/per leg Hamstring Floss – 2:00/leg Olympic Wall Squat – 2:00 15 Sit-ups to Pike Pike stretch – 2:00     Post time, load, and experiences to commentsRead more

  Skill/CFE: Row 500m Rest 3 minutes   3 rounds for total sprint time   Conditioning: “Let’er Rip” 3 rounds of:* 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans …then 6 rounds of: Sprint 200m Rest 2 minutes …then 3 rounds of:* 20 Box Overs (24/20″) 20 GHD Sit-ups   For Time Compare to Saturday, 11 May 2013 *Burpee Challenge, feel free to add in 10 burpees per round if you wish.   Royal Burpee Challenge: Day 102   Mobility: Couch Stretch – 1:30/side Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side     Post sprint time, total CWOD time, and experiences to commentsRead more

Ape Nation representing at the Oklahoma Tough Mudder! #djkitty   Strength: Back Squat 5-5-5-5-5 @ 75% 1RM For Quality   Conditioning: “Almost Summer” 20 Sumo Deadlift High-Pull (75/50) 20 Overhead Squats (75/50)* 400m Run   3 rounds for time Compare to Tuesday, 28 May 2013 *Focus on quality, not just time   …rest 4 minutes   200m Row 20 Burpees   3 rounds for time   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post load, times, and experiences to commentsRead more