WOD
Wednesday 201230
Reminder that we have an abridged schedule on Thursday and Friday. Check MBO for the updated class times.
WOD-
HEAVY DAY:
5-4-3-2-1
Strict Press
Push Press
Push Jerk
SPRINT-
As many rounds...
Tuesday 201229
WOD-
As many rounds as possible in 10:00 of:
10 Pull-ups
10 Overhead Squats 75#(55#)
50 Double Unders
SPRINT-
5 Rounds of:
With a 2:30 clock perform
15 AB mat sit ups
15...
Monday 201228
WOD-
For Time:
27-21-15-9
Deadlift 225#(155#)
Bar Facing Burpee
SPRINT-
For time:
Row 1000 meters
30 Box jumps
30 Kettlebell swings
Row 750 meters
20 Box jumps
20 Kettlebell swings
Row 500 meters
10 Box jumps
10 Kettlebell swings
Row...
Sunday 201227
WOD-
For Time:
300m Row
20 Push Press 135#(95#)
300m Row
15 Push Press 135#(95#)
300m Row
Saturday 201226
WOD-
7 Rounds for time of:
2 Bar Muscle Ups
4 Front Squats 155#(105#)
8 Deadlifts 155#(105#)
16 Box Jumps 24"(20")
SPRINT-
In teams of 2, complete the following for time:
50...
Friday 201225
Courtney and I wanted to let you all know how very thankful we are for the support you have shown us this year. 2020...
Thursday 201224
Reminder that we have an abridged schedule today. Check MBO for the current class schedule for today and tomorrow.
WOD-
3 Rounds For Time:
21 GHD Sit-ups
15...
Wednesday 201223
WOD-
HEAVY DAY!!!!
BENCH PRESSES
5 x 10 Reps
1 Legless Rope Climb immediately after each set
SPRINT-
For time
27-21-15-9-3
Ab mat sit ups
Cal on Bike or Ski erg
KB Sumo deadlift...
Tuesday 201222
WOD-
12 Days of Christmas!!!
1 10 Second Free Handstand Hold
2 Turkish Get Ups 53#(35#)
3 Thrusters 75#(55#)
4 Push Jerks 75#(55#)
5 Front...
Monday 201221
WOD-
10:00 to find a 5 rep max:
Touch and go Clean & Jerk, then
Every 30 seconds for 20:00 perform:
1 Clean & Jerk at your...