You can tell when Grant “Muffin Man” is WOD’n. Just look for the chalk signs. Top is tonight after WOD, bottom is the last two days when Muffin Man was on vacation.  2015 Functional Fitness Games registration is open @ games.Functional Fitness.com  Team Name: Ape Nation   Strength: Snatch Grip Deadlift 3-3-3-3-3   For max load   Conditioning: Complete as many rounds as possible in 20 minutes of: 9 Front Squats (95/63) 12 GHD Sit-ups 15 Grasshoppers* 18 Wall-Ball Push-ups 21 Calories Rowed   For Score *right/left = 2     Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 1:30/leg     Post load, time, and experiences to commentsRead more

Doc is always “on-call”. 🙂  2015 Functional Fitness Games registration is open @ games.Functional Fitness.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 of: 5 Muscle-ups 10 Kettlebell Swings (70/53) 15 Slammers (12/8) 20m Overhead Walking Lunges (45/35)   …rest 3 minutes, then perform for time: 100 Double Unders   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Middle Splits – 1:30 Right Side Straddle – 1:30 Left Side Straddle – 1:30 Middle Straddle – 1:30     Post all three WOD times and experiences to commentsRead more

 2015 Functional Fitness Games registration is open @ games.Functional Fitness.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 7 Snatches (95/65) 7 Toes-2-Bar   7 rounds for time   Mobility: Hip Capsule – 2:00/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post load and max reps, time, and experiences to commentsRead more

2015 Functional Fitness Games registration is open @ games.Functional Fitness.com  Team Name: Ape Nation   Conditioning: Partner WOD “Watching Lifetime while getting a root canal” Part 1: 20 Front Rack Lunges (95/65) 20 Kettlebell Swings (53/35) 4 rounds   Part 2: 100 Wall-Ball Shots (20/14) @ (10/9′)   Part 3: 15 Hang Snatches (95/65) 15 Box Jumps (24/20″) 4 rounds   Part 4: 100 Wall-Ball Sit-ups (20/14)   Part 5: 10 Thrusters (95/65) 10 Burpees 4 rounds   Part 6: Run 1 mile   For Time WOD courtesy of Paper Street Functional Fitness Instructions: This is a partner WOD. Equal work required. Parts 1, 3, and 5 partners are to alternate rounds. Parts 2 and 4 alternate as desired. Part 6, both partners have to run full mile.   Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post time and experiences to commentsRead more

2015 Functional Fitness Games registration is open @ games.Functional Fitness.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 minutes   WOD 2: 3 rounds: 11 Deadlifts (245/165) 11 Chest-2-Bar Pull-ups   …Rest 2 minutes   WOD 3: 75 Double Unders 4 Thrusters (115/75) 50 Double Unders 8 Thrusters 25 Double Unders 12 Thrusters   For Time   Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold Left Leg Split – 1:00   2 Rounds For Quality     Post load and reps, time, and experiences to commentsRead more