Monday 100328

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As many rounds as possible in 15 minutes of:

10 Dumbell snatches (5 each arm), 40#/25#

10 Knees to elbows

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Crossfit Verve-1397
Gerson Marrquin getting his first of many muscle-ups to come

CFV Mountain Sectional Athlete Profile: Gerson Marrquin

Gerson been a crossfitter now for 1 year and 2 months.  Just a few days before the mountain sectionals, he got his first muscle-up and completed eight in Saturday's competition.  He has competed in several crossfit competitions, including last years regionals and joined Verve in last years affiliate cup in Aromas, CA.  Check out the affiliate running WOD video, it's pretty rad!

WOD results:

Row/Swing/Run 21:40 Rx 127th place
Snatch/Muscle-up 115#, 8 MU, 126th place
Squat clean/pull-up/box jumps 2.44 rounds Rx 119th place

Gerson finished 123rd over all.

Congratulations Gerson, we love having you on the team! 

━ 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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