Sunday 110102

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50 – 30 – 10 reps for time of:

Jumping pull-ups

Thrusters, 45#/33#

Jumping lunges

Compare to 100108.

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New Years 2011
Warm-up; :20 dance off as low as you can go, Sumo wrestling match and finish with human pyramid.

Today is the day we set the stage for our new home.  If you are coming to help, Thank you!  Please meet at the new gym, we are meeting at 9am but come when you can.  3350 Walnut street, click here for map New Verve.

We are starting at 9:00am and have four major projects to complete before Monday; flooring installation, pull-up bar installation, platform building and painting (office/bathrooms).  Tools we need if you have them, a second impact driver and standard wrenches.  When you get here, we will put you on a team where we can use you the most.  At noonish we will be grilling some chicken, with water and beer flowing all day.

Thanks in advance for your help and call if you need more information 720-425-4898.

━ 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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