Sunday 120325

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Three rounds for time: 

30 Kettlebell swings, 24kg (16kg)

30 Ab-mat sit ups

30 Double unders

3...2...1... draw!!

Reminder of the 2012 CrossFit Open, End Party at  Jake’s Food and Spirits starting at 2pm.  Please RSVP here or on the Facebook event page, so we can have a rough head count.  Appetizers and drink specials will be awaiting for you, come join the fun and mingle. 

Also, be sure to post your 12.5 score here on the Games site before 5pm!

━ 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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