WOD
Wednesday 240320
As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...
Wednesday 240103
Bring a Friend Week(s)
Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...
Sunday 230917
Every minute on the minute for 25:00
Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...
Saturday 230916
With a partner
With a 22:00
5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups
Run 200 meters together after each set
With the remaining time:Build to a heavy power snatch
Scores =...
Friday 230915
Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
Thursday 230914
Every 2:30 x 5 sets
2 Shoulder press + 2 Push press + 2 Push jerks
7 Rounds for time:7 Shoulder to overhead 115#(75#)7 Bar facing...
Wednesday 230913
With a 30:00 clock
Bench press sets of 5
Ring dips sets of 8 - 12
Barbell bicep curls sets of 8 - 12
We are slowing it...
Tuesday 230912
Every 2:00 x 6
1 Clean deadlift (Heavy), then quickly strip weight off and perform1 Power clean + 1 Hang power clean*Add # each set,...
Monday 230911
With a 8:00 clockRun 800 metersWith remainging timeAs many rounds as possible of:
3 Thrusters 135#(95#)3 Bar muscle ups
Rest 3:00
With a 6:00 clockRun 400 metersWith...
Sunday 230910
5 Rounds for time of:14 Ab mat sit ups12 Shoulder to overhead (Choose #, but go unbroken)10 Kipping pull ups
Post WOD:3 - 5 rounds...