Friday 200124

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WOD-

For time In any order and rep scheme you want:
100 Cals on the bike
30 Ring or bar muscle ups
50 GHD sit ups
70 Box jumps overs 24″(20″)
50 Dumbbell thrusters 40#(25#)
30 Toes to bar
100 Cals on the rower

*30:00 time cap

SPRINT-

5 Rounds for time of:
15/12 Cal Ski Erg
3/2 Wall Walks
1 Rope Climb”

━ 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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