WOD-

For Time:
1000m Row
30 DB Step overs 50#(35#)
2000m Bike
20 DB Step Overs 50#(35#)
1000m Ski
10 DB Step Overs 50#(35#)

WOD-

5 Rounds for Time:
20 Pull-ups
200m Run
10 Front Rack Lunges 95#(65#)

SPRINT-

5 Rounds for max calories of:
With a 2:30 clock
10 Dumbbell hang snatch alternating
10 Burpees over the dumbbell
With the remaining time,
Row as many calories as possible

Rest 1:30 between rounds
Score is total calories over 5 rounds

WOD-

For time:
10 Dumbbell snatches
15 Burpee box jump-overs
20 Dumbbell snatches
15 Burpee box jump-overs
30 Dumbbell snatches
15 Burpee box jump-overs
40 Dumbbell snatches
15 Burpee box jump-overs
50 Dumbbell snatches
15 Burpee box jump-overs

Rx = 50#(35#) 24″(20″)

SPRINT-

5 Rounds for time of:
30(20) Calorie bike or ski
20 Box jumps
10 Dumbbell thrusters

*After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings

Rest ~:90 between sets

**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
8 weeks or so.”

WOD-

As many rounds as possible in 18:00 of:
12 Handstand Push Ups 2
4 Air Squats
36 AbMat Sit-ups

SPRINT-

As many rounds as possible in 18:00 of
Row 500(400) meters
20 Kettlebell sumo deadlift high pull
Row 500 (400) meters
20 Russian kettlebell swings

WOD-

Workout designed by Ryan ‘The unicorn’ Young
4 Rounds For Time:
9 Hang Power Cleans
6 Shoulder to Overhead
3 Rope Climbs
40 Double Unders
*Rx = 155#(105#)

SPRINT-

5 Rounds for time of:
15 Wall balls
15 Pull ups

Rest 2:00 between each round
Score is total time including rest

WOD-

HEAVY DAY:
Sumo Deadlift 5,5,4,4,3,3,2,1,1,1
Between sets
:45s Zercher March w/ a heavy sandbag

SPRINT-

4 Rounds for time of
15 Dumbbell hang squat cleans
15 Calories on a rower or bike
15 Burpees
15 Toes to bar

Good Evening folks, as of right now all morning classes are cancelled. There will not be a 5:30am, 6:30am, or 7:30am class. This is due to the weather and the overwhelming recommendation for folks to stay home and off the roads unless necessary. We are currently evaluating further cancellations throughout the day. We will update this blog post as well as MBO if there are any additional classes cancelled. 

We apologize for any inconvenience. Please stay warm and safe. 

WOD-

As many rounds as possible in 12:00 of:
20 Alt. Single Leg Toe-2-Bar
250 Meter row
10 Overhead Squat 75#(55#)

SPRINT-

Monostructural Monday

As far as possible in meters or miles in 7:00
on a bike, rower, or ski erg

Rest 3:00 then,

As far as possible in meters or miles in 6:00
on a bike, rower, or ski erg

Rest 2:00 then

As far as possible in meters or miles in 5:00
on a bike, rower, or ski erg

*If you are able to, use all 3 machines. You can
pick which one you do for each time domain.

After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings

Rest ~:90 between sets

**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
3 weeks or so.

Check the blog before you come to the gym to make sure that we are open.  If the weather is bad, then we don’t want people driving to the gym.  Today’s workout is a good one to do at home if we do not open.  

WOD- 

As many rounds as possible in 20:00 of:
5 Decline Push Ups 24″(20″)
10 Jumping Lunges
15 AbMat Situps

As of the time this blog is posted, classes are still on for tomorrow morning.  If the weather is terrible, there is a chance that we don’t open tomorrow or Sunday.  I will update the blog and facebook if we decide that it’s not smart to open tomorrow or Sunday to keep everyone off the roads.  Check the blog before you come to class and if there is not an update, then we are open and classes are on.  

WOD-

4 Rounds For Time:
15 Deadlifts 225#(155#)
15 Goblet Squats 53#(35#)

SPRINT-

For time:
50 Wall balls
40 Pull ups
30 Russian kettlebell swings
20 GHD sit ups
30 Russian kettlebell swings
40 Pull ups
50 Wall balls

WOD-

Open 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

SPRINT-

As many rounds as possible in 18:00 of
Bike or Row 30(20) calories
25 Ring rows
25 Box jumps
25 Double unders
25 Dumbbell shoulder to overhead

*After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings

Rest ~:90 between sets

**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
8 weeks or so.”