Tuesday 100921

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30 muscle ups

If you can not complete a muscle up do 60 banded muscles ups. Where the band is attached above (pull-up bar), then wrapped around your booty.  Start in a locked out position leaning back.

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038
Eating zone can be easy! 

Three block dinner made easy

3oz Cooked roast
1 Peach
9 Almonds
12 Asparagus
1cup Sauteed peppers and onions

Vola, there are no excuses!

What an amazing display of PR's today.  Check out the boards.  Remember if you did not get in today to do the total, tonight and Thursday night at 7:30pm you can make it up.

9.2010total 9.2010total2
Amazing lifting everyone!  

━ 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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