Main – WOD – (Be)tter View Public Whiteboard 10 Minute EMOM (10 Rounds for reps) 3 Squat Cleans + C2B Pull ups – you choose the weight Ninjas: Complete 5 C2B each round and push the load on the cleans. Beast: Start with 10 C2B. Goal is to hold 10 each round. Scale back the...Read More

Main – WOD – (Be)tter View Public Whiteboard Wednesday 122513 (Time) 3 Rounds For Time with a partner: 100 Wall Balls (20/14) 100 Sumo Deadlift High Pull (75/55) 100 Box Jumps (24/20) 100 Push Press (75/55) 100 Calorie Row (Each Partner must complete 50 reps of each movement, per round. You can break up your...Read More

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Clean and Jerk (1 Rep Max) Metcon 12 Days of Christmas 2013 (Time) 12 Rounds for time of: 1 Squat Snatch, 155/105 2 BJ, 30/20 3 Push Press, 155/105 4 TTB 5 Hang Power Cleans, 155/105 6 HR Push ups 7 Dead, 155/105 8 GHDSU 9...Read More

Strength: 1 RM Front Squat WOD "Satan's Whiskers"  3RFT:  10 C2B  10 Front Squats, 165/115  10 BurpeesRead More

Main – WOD – (Be)tter View Public Whiteboard Monday 122313 (Time) “Satan’s Whiskers” 3RFT: 10 C2B 10 Front Squats (165/115) 10 BurpeesRead More

Main – WOD – (Be)tter View Public Whiteboard Sunday 122213 (Time) Teams of Two For Time: 2k Row (switch every 500m) 50 Burpees 100 Med-ball Cleans (20/14) 50 Burpees 2k Row (switch every 500m)Read More

WOD Teams of Two: For Time: 2k Row (alternate every 500m) 50 Burpees 100 Med-ball Cleans 50 Burpees 2k Row (alternate every 500m)Read More

WOD: For Time: 160 Double Unders 80 Air Squats 40 Hand Release Push-ups 120 Double Unders 60 Air Squats 30 Hand Release Push-ups 80 Double Unders 40 Air squats 20 HR Push upsRead More

Main – WOD – (Be)tter Metcon (Time) For Time: 160 Double Unders 80 Air Squats 40 Hand Release Push-ups 120 Double Unders 60 Air Squats 30 Hand Release Push-ups 80 Double Unders 40 Air squats 20 HR Push upsRead More

Main – WOD – (Be)tter Metcon 122013 (Time) 5 RFT: 12 BJ, 30/24 – games standards 9 HSPU 6 Power Cleans, 185/135 Gymnastics Squat Therapy (EMOM 14 minutes – ODD: 3-5) Muscle-ups (EMOM 14 minutes – Even: Max Reps)Read More