Friday 091211

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500m Row for time:

Rest as needed and then;

Five rounds for time of:

15 Ring dips

25 Box jumps

Post rounds to comments.

018 
Catherine, Joei, Mas and Stef: This is what happens when the coach isn't looking

The only way to win is to do more work faster! Get ready for the butterflies, CrossFit has announced the 2010 Games.  If you are planning on competing keep your eyes hereOnce registration opens it will sell out fast, look for the Mountain sectional qualifier.  Even spicier, there will also be a qualifier for the affiliate cup this coming year.  Stay tuned for more details.

━ 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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