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What’s Wrong with Sports is What’s Right with Crossfit. –Coach Chris

In football it’s the scream-filled, helmet-slap-laden sack dance on a second down play when the team trails by four touchdowns. In baseball it’s the bat-flipping, chest-beating homerun celebration the lands in seats already emptied by a lopsided score In basketball it’s the Jordan-esq
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Friday 072514

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (10 x 3 across) WOD Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(115/80) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch
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Thursday 072414

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of two complete the following: 5 Rounds for Time 20 Toes to Bar 30 Box Jumps 40 Wall Balls, 20/14 30 Kb Swings, 70/53 20 Front Rack Lunges, 135/95
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Wednesday 072314

Main – WOD – (Be)tter View Public Whiteboard Fitness Back Squat (7 x 5 across) Sport Power Clean (1 RM) WOD Metcon (No Measure) On The 2:00 for 7 rounds: 5 Power Cleans (70%) 30 DU 7 Strict C2B Pull ups
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Tuesday 072214

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Metcon (15 Rounds for weight) 15 Minute EMOM Snatch Min 1: 30# under PR Min 2: 25# under PR Min 3: 20# under PR Min 4: 15# under PR Min 5: 10# under PR Repeat 3x WOD Metcon (Time) For time: 20 Thrusters 20 Hang Pow
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Monday 072114

Main – WOD – (Be)tter View Public Whiteboard WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Weightlifting Back Squat (5 x 7 across)
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Sunday 072014

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Push Jerk (5 x 3 across) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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Saturday 071914

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Teams of 2 complete 25 min AMRAP of: 50 Wall Balls, 20/14 40 KBS, 70/53 30 Toes To Bar 400m Run (200m each) One athlete works at a time
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Friday 071814

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Front Squat (10 x 3 across) WOD Metcon (Time) The Good Life 3 Rounds for Time: 500m Row 12 Burpees 21 Box Jumps, 24/20 – Games Standard
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Westside Powerlifting 071714

Main – Powerlifting View Public Whiteboard Strength Deadlift (9 x 3 @ 60% + Band) Assistance Glute-Ham Raises (3 x 10) Prowler Push (400m AHAP)
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