Sunday 230212

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WOD-

Push up capacity
:12 of push ups
:12 plank hold
:36 of PVC floor press

As many rounds as possible in 18:00 of

8 Devil’s press (Pick your #)
8 Dumbbell box step overs 24″(20″)
8 Calories on the bike, ski erg, or rower

*Every 2:00 stop and do 5 push ups

Post WOD

3 – 5 rounds for quality of
12 Alternating bicep curls with dumbbells
12 Bent over rows with dumbbells
12 Hip extensions on the GHD

━ 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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