Saturday 100403

Date:

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"CrossFit Total"

For max load:

Back squat

Shoulder press

Deadlift

For rules and more information about the CrossFit Total, read Mark Rippetoe's CrossFit Journal article from December 2006.  It can be downloaded here.

Post total to comments.

088 030 

And the Winners are……

Amanda Kennedy and Blake Hansen!  Congratulations you two! 

Amanda and Blake were among many that had amazing results.  Amanda lost 12 pounds, 4 inches off her waist and 4 inches off her hips.   Her average body composition change was an astounding 9%.  Amanda your hard work is paying off keep it up. 

Blake also lost 12 pounds and 4 inches off his waist.  His average body composition change was 9.5%.  WOW!

Not only did they both have significant body changes but have both been very committed to getting their workouts in.  Blake even saw a significant change in his PT test for the Marines, this last month.

Congrats you two, we are so happy your road to health is paved.

Runners up will be announced on Tuesday!

━ 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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