Friday 130405

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Overhead Squat
3 – 3 – 3 – 3 – 3 – 3 – 3

Post loads to comments and BTWB.

Wildcat, grrrhhh.

Change Your Life Nutrition Kick-off Performance Winners!  Over the 6 week challenge they committed to logging their food, drink, sleep, workouts, fish oil, and water intake.  Athletes win $225 toward their monthly memberships and some new schwag en route, runner’s up win a $50 Whole Foods gift card to continue their great eating habits.

Susanna and her guns!

Susanna did what most women might not initially want, as she gained almost 2 pounds over the duration of the challenge, but she managed to decrease her body fat 2.5% and increase her lean muscle mass by nearly 6 pounds!  She improved her 1 rep max clean by 15# and her benchmark WOD by 15 reps.  She’s long been an endurance athlete, but has enjoyed the benefit of CrossFit as it has improved her recovery and helped her build strength without aggravating injuries.  She was followed closely by Ali Nichols who has been PR’ing all over the place with her new svelte figure.

Matt’s pretty happy about his new look!

 

 

 

Matt D managed to drop his body fat by nearly 3% while improving his clean by 10# and his benchmark WOD by over a full round!  Talk about some increased work capacity!  He dropped over 11 pounds and 2 inches off his body throughout the challenge.  He was followed closely by Nate S who maintained his lean muscle mass, improved his clean by 40# and his benchmark WOD by a half round.  Great job!

Please join us for our End of the CrossFit Open Potluck on Sunday at 1:30pm.  We’ll provide tasty beverages, plates and silverware.  Bring a dish to share and sign up at the front.  Games will be out and laughs will be shared.  

Remember to submit your scores here for 13.5 by Sunday at 5pm.  Finish strong!

 

━ 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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