Wednesday 091202

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30 – 25 - 20 - 15 - 10 - and 5 rep rounds for time of:

Virtual shoveling, 45#/25#

Push-ups

With an Olympic bar holding only one 45# plate (25#), touch the plate on one side of the barrier, then the touch the other side of the barrier for one 'rep'.  The barrier is 24" tall.

Compare to March 16, 2009.

Post time and thoughts to comments.

036 

Cherie using the good morning to strengthen the posterior chain.

A couple of quick notes:

First, the Chan's will be hosting a Festivus party this Saturday starting at 5pm.  Their address and directions to their house will be listed at the gym on the events board.  They'll be providing the meat, so you should bring your finest Paleo side dish.  Gluten-free beer and wine will be provided, but you're on your own for the hard stuff.  Save your cheats for Saturday and enjoy a night free of weighing and measuring.  Bring some cash too, as we'll be celebrating the holidays with a little Texas hold 'em.  Beginner?  No problem – it's all for fun.

Second, our Wednesday and Friday 7:30pm classes have been extremely popular.  These classes are going to be strictly CrossFit Games prep classes until the Sectionals roll around in March.  Expect some strength work, some power work, some speed work, and some skill work.  No details will be given prior to class, so show up and get prepared for the Games!  Class size is limited, so sign up early if you really want to be a part of the class.

━ 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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