Thursday 120823

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Start by taking 5% off 1RM bench press, then add 10#

Bench press
40% x5 reps
50% x5 reps
60% x5 reps (only)

Three rounds for time:
Run 400m
12 Deadlifts, 295#(205#)
24 Box jumps, 20″

Post time to comments or BTWB.

Verve athlete, Lee Zink named 2012 MML Defensive Player of the Year!

We’re so proud of you Lee, check out the whole press release here!

Chopping Broccoli!

A spin on Joylyn’s Chopped Broccoli Salad

Ingredients:

6 cups of Broccoli (1.5C)
2 cups of Carrots (2C)
2 Apples (4C)
Dill
2T Avocado (9F)
3T Balsamic Vinegar (3C)
1T Spicy Mustard
1/3 cup Dried Cranberries (3.5C)

Prep time: 15 minutes
Zone Blocks: 1/2 cup = 1C + 1F

Chop all the veggies, I recommend a food processor as it makes the broccoli smaller, easier to eat and absorb the dressing better.   Put all veggies in a large tupperware and add all the ingredients, dill to taste.  Put the top on the container and shake shake shake it up! Enjoy!

━ 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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