WOD
Thursday 220106
WOD-
As many rounds as possible in 24:00 of
Row 30(24) calories
20 Front squats 95#(65#)
10 Ring muscle ups
Muscle up mod = 1 Strict pull up +...
Wednesday 220105
WOD-
20:00 to build to a heavy 3 rep deadlift
Rest 5:00 then,
15:00 to build to a heavy 3 rep shoulder press
*Save these numbers for an...
Tuesday 220104
If possible, please wear different shoes into the gym and put your workout shoes on once you're inside. This will help us keep the...
Monday 220103
WOD-
For time:
Run 400 Meters then,
25-20-15-10 -5
Shoulder to overhead 95#(65#)
1-2-3-4-5
Rope Climbs
Then,
Run 400 Meters
SPRINT-
Every 3 Minutes x 6:
10 Single Arm Hang DB Clean...
Sunday 220102
WOD-
15:00 to build to a heavy 3 rep bench press
*Aim for heavier than last week by a few pounds
Then
As many rounds as possible in...
Saturday 220101
HAPPY NEW YEAR!
We have Open Gym from 9:00 - 11:00 am today. Come in and sweat out the demons.
Friday 211231
Happy New Years Eve! We have an abridged schedule today so make sure you check MBO. Sprint members are welcome to any classes today. ...
Thursday 211230
WOD-
For time
21-15-9
Wallballs 20#(14#)
Strict ring dips
Strict pull ups
After party:
3 rounds not for time of
6/6 Kettlebell single leg deadlifts
10/10 Single arm dumbbell bench press
50' Overhead...
Wednesday 211229
We hope everyone is having a good holiday week. Reminder that we have a shorter schedule than normal this week. The 5:30 pm class...
Tuesday 211228
WOD-
In 20:00 build to a heavy 2 rep front squat
Rest 5:00, then:
As many rounds as possible in 5:00 of
5 Front squats @ 50%...