Skill: “Shin Killers” Box Jump 1- rep max height 1-rep max broad jump to box (20/16″)   Conditioning: Row 300m 21 Burpees 12 Double Kettlebell Thrusters (53/35)   3 rounds   …Rest 3 minutes   5 Strict Handstand Push-ups 10 Ground-2-Overhead (95/63) 50 Double Unders   3 rounds   For Time   Mobility: 5 Skin the Cat Hold the bottom of Skin the Cat – 30 seconds Couch Stretch – 1:30/side     Post Height, Distance, Time, and Experiences to commentsRead more

  Strength: Deadlifts 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: 3 Muscle-ups 6 Front Squats (135/95) 9 Slammers (20/14) 12 Ring Push-ups   3 rounds for time   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post load and reps, time, and experiences to commentsRead more

Strong work by our team, Ape Nation at the KO in the OK competition this weekend. Proud to say that multiple judges said that we had good form and strong standards.    Skill: Practice for 10 minutes on: 20 Half Tacos 25 Double Unders 30 second Hollow Body Hold 40 Speed Skips   4 rounds for quality   Conditioning: KO in the OK Finals WOD 15 Toes-2-Bar 15 Goblet Squats (53/35) 15 Kettlebell Swings (53/35) 15 Overhead Squats (95/55) 15 Shoulder-2-Overhead (95/55)   2 rounds for time* (22:00 cap) *This version will be done as a 3-person team WOD. Each person will perform 1 full round, tag next team member. After each member perform 1 round, all members will perform a round 2. At the competition, this WOD was performed as a 1 round, 6-person team WOD, with a 18:00 cap.   Mobility: Couch Stretch – 1:30/side Lateral Opener –...Read more

Conditioning: “Death by Triple Play” Death by Box Jumps (24/20″) 1 on minute 1, 2 on minute 2, and so on…   …Rest 5 minutes   Death by Hand-release Push-ups (by 2’s) 2 on minute 1, 4 on minute 2, and so on…   …Rest 5 minutes   Death by Sit-ups (by 3’s) 3 on minute 1, 6 on minute 2, and so on…   For Score Compare to Tuesday, 21 January 2014     Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post individual “death by” scores and total score, and experiences to commentsRead more

Strength: Jerk (split or push) 5   reps @ 65% 1RM Jerk 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%     Conditioning: “Rock Shots” 10 Strict Pull-ups 15 Hollow Rocks 20 Wall Ball Shots (20/14) @ (10/9′) 250m Row   3 rounds for time Compare to Wednesday, 29 January 2014     Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain Floss – 1:30/leg     Post load and reps, time, and experiences to commentsRead more