Sunday 100808

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Fifteen rounds on the 1:30:

Swim 50yds

These are all out efforts and each swim should fall within :15 seconds of your fastest time.

Post fastest and slowest effort to comments.

6a01156f9da031970c0133f2d9bd05970b
Rad or bad?  Post thoughts to comments. 

Donna Pryor is warmly opening her home to CrossFit Verve athletes today at 4pm. Bring your favorite paleo dish, with or without Zone block counts.  Use this as an opportunity to show off your cooking skills or as an opportunity to learn from others.  

Need help?  Try preparing one of the Fuel page recipes.  There's a million different paleo recipe sites out there now, so there's no excuse why you can't bring a dish.  Here's a couple of my favorites:

Everyday Paleo

Paleo Steve's blog

So there you have it – summer fun, good eats, great company, and a hot tub.  Stop in and say hi to fellow Verve athletes – maybe you'll meet someone new!

━ 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

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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...