Friday 300320

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WOD-

As many rounds as possible in 12 minutes of:
10 Shoulder to overhead 115#(75#)
5 Burpee box jump over, 24″(20#)
50 Double unders

At-Home-Workout-
As many rounds as possible in 12 minutes of:
10 Hand release push-ups
5 Burpee jumps to anything (stairs, bench, retaining wall)
50 Double unders (or 100 single unders or 25 jumping jacks)

Midline-
:45 Right side plank
:45 Plank
:45 Left side plank
:45 Rest
:30 Right side plank
:30 Plank
:30 Left side plank
:30 Rest
:15 Right side plank
:15 Plank
:15 Left side plank

━ 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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