Thursday 191017

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WOD-

For time:
Row 1000 Meters
100 Double unders
Row 750 Meters
30 Burpees over the rower
Row 500 Meters
100 Double unders

SPRINT-

For Time
75 Double Unders
75 Sandbag Back Squats
75 Anchored AMSU
75 Double Unders
75 Up Downs to a 6″” target
75 DB Push Press
75 Double Unders”

━ Past WODs

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...
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