Come on by this Saturday the 11th!  All fitness levels welcome!  We will be hosting a fundraising event for Boop Animal Rescue.  On March 11th, we ask that all Verve and on Verve members donate an item or $5.  All money and donation items collected will go to Boop Animal Rescue.  See the flyers below for more information and items needed.   We will have a bunch of local vendors on hand donating food and coffee for all the participants.  Spread the word!  

The workout has been added to MBO as a free workout so everyone can sign up.  Please invite your family, friends, and every dog lover you know!

WOD-

As many rounds as possible in 18:00 of:

2 Power cleans*
4 Bar facing burpees
8 Calories on a machine

*Power clean weights go up during the workout

Minutes 0:00 – 6:00 = 135#(95#)
Minutes 6:00 – 12:00 = 155#(105#)
Minutes 12:00 – 18:00 = 185#(105#)

Post WOD:
2:00 couch stretch on each leg
2:00 Plank hold on elbows accumulation

Come on by this Saturday the 11th!  All fitness levels welcome!  We will be hosting a fundraising event for Boop Animal Rescue.  On March 11th, we ask that all Verve and on Verve members donate an item or $5.  All money and donation items collected will go to Boop Animal Rescue.  See the flyers below for more information and items needed.   We will have a bunch of local vendors on hand donating food and coffee for all the participants.  Spread the word!  

WOD-

Midline Capacity: 5:00

:12 of Medball Russian Twists
:48 of Compression sit ups slow and controlled

Front Squats

Every 2:30 x 5 sets
4 Front squats*
Use last weeks sets of 5 as a reference and aim to move more weight

Example:
If you did 5 x 5 @ 100#, the total weight moved = 500#
Figure out your total weight lifted last week and make sure you lift more
this week

As many rounds as possible in 12:00 of:

5 Pull ups
10 Push ups
15 Air squats
5 Thrusters 95#(65#)

WOD-

With a partner:

As far as possible in 24:00 of

Row 10 calories
5 Hang squat cleans (Choose your own #)
1 Rope climbs
Row 20 calories
10 Hang squat cleans
2 Rope climbs
Row 30 calories
15 Hang squat cleans
3 Rope climbs
Row 40 calories
20 Hang squat cleans
4 Rope climbs

*Each round add
10 calories
5 Hang squat cleans
1 Rope climb

*1 Person works, 1 person rest.  Break up however you want.

** You can choose the weight on the barbell today. No rx

*** Score = Calories in the last full round plus any reps into the next round

“

Come by tonight for Friday Night Lights.  We’ll have food and beverages and plenty of people taking on Open Test 23.3.  FNL starts at 4:30 and the first heat will be somewhere between 4:45 and 5:00 pm, but that is subject to change.  

WOD-

Open 23.3 

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

WOD-

Recovery/Skill Day in lieu of Open tomorrow

2 x 7:00 on machines (Bike, Ski, or Row)
*You can do 1 machine or mix it up

1 x 7:00 Reverse sled drag*
Use a belt and sled with weight. Keep it less than your body weight

Every minute on the minute for 20:00

Minute 1 2 Wall walks
Minute 2 1 Power clean + 1 Hang power clean + 1 Front squat*
*Keep this light and technique focussed
Minute 3 20 – 40 Unbroken double unders *
*Today is all about practice so pick a rep range and work on linking double unders
Minute 4 1 Power snatch + 1 Hang power snatch + 1 Overhead squat*
*Same as the power clean, keep this light and technique focussed.

*Feel free to take a minute off at any time during the 20:00″

WOD-

Pull up capacity 5:00 of:
:18 Strict pull ups
:42 of Banded lat pull downs

With a 20:00 running clock

Complete as many rounds as possible of:

5 Pull ups or Chest to bar ups*
10 Shoulder to overhead 115#(75#)
Row 20(15) calories

*Don’t rip! If you are close to ripping, stop and ask the coaches
for a modification. We might need our hands on Friday in the Open
workout. 

Mark you calendars!  We will be hosting a fundraising event for Boop Animal Rescue.  On March 11th, we ask that all Verve and on Verve members donate an item or $5.  All money and donation items collected will go to Boop Animal Rescue.  See the flyers below for more information and items needed.   We will have a bunch of local vendors on hand donating food and coffee for all the participants.  Spread the word!  Everyone is welcome and the workout will be great for all fitness levels.  

WOD-

7 Rounds for time of
7 Power cleans*
7 Box jumps 24″(20″)
7 GHD Sit ups or Ab mat sit ups
Run 200 meters

Rest 1:00 between rounds

*Weight for power cleans are
95/115/135/155/135/115/95
65/75/95/105/95/75/65

Use 1:00 of rest to change weights

*Compare to November 09 2021

Mark you calendars!  We will be hosting a fundraising event for Boop Animal Rescue.  On March 11th, we ask that all Verve and on Verve members donate an item or $5.  All money and donation items collected will go to Boop Animal Rescue.  See the flyers below for more information and items needed.   We will have a bunch of local vendors on hand donating food and coffee for all the participants.  Spread the word!  Everyone is welcome and the workout will be great for all fitness levels.  

WOD-

Midline Capcity 5:00
:15 flutter kicks
:15 leg raise static hold (Hold at the top of leg raise)
:30 Knees to chest (Slow and controlled)

Front Squats
Every 2:30 x 5
5 Front Squats*
Build on each set or go across with the same weight

For time:
10-9-8-7-6-5-4-3-2-1
Front squats 95#(65#)
Push ups

*20 Double unders after each set of push ups including the rd of 1.

**12:00 Time Cap

Mark you calendars!  We will be hosting a fundraising event for Boop Animal Rescue.  On March 11th, we ask that all Verve and on Verve members donate an item or $5.  All money and donation items collected will go to Boop Animal Rescue.  See the flyers below for more information and items needed.   We will have a bunch of local vendors on hand donating food and coffee for all the participants.  Spread the word!  Everyone is welcome and the workout will be great for all fitness levels.  

WOD-

As many rounds as possible in 18:00 of
20 Alternating dumbbell snatch 40#(25#)
20 Reverse lunges holding 1 dumbbell 40#(25#)
20 Ring rows
20 Calories on bike or ski erg

After party:

3 – 5 rounds for quality of
8 – 12 GHD sit ups
8 – 12 GHD hip extensions 

Mark you calendars!  We will be hosting a fundraising event for Boop Animal Rescue.  On March 11th, we ask that all Verve and on Verve members donate an item or $5.  All money and donation items collected will go to Boop Animal Rescue.  See the flyers below for more information and items needed.   We will have a bunch of local vendors on hand donating food and coffee for all the participants.  Spread the word!  Everyone is welcome and the workout will be great for all fitness levels.  

WOD-

Matt Ducket-Emke’s Birthday WOD

With a partner:
As many rounds as possible in 25:00 of

2 Deadlifts 115#(75#)
1 Power clean 115#(75#)
7 Toes to bar
7 Kettlebell swings 35#(26#)
3 Pull ups, chest to bar pull ups, or bar muscle ups

*Break up however you want, 1 person works, 1 person rests