Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 14 Minute EMOM: Odd: AMRAP of 5 Burpees over the Bar + 5 Thrusters, 95/65 Even: Rest Fitness and Sport Push Jerk (4×6 @65% of 1RM) Rest as needed between sets. Work on good positioning, no press outs and rebounding the...Read More
Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: 20 Wallballs (20/14) 15 Kb Swings (70/53) 10 Deadlifts (185/135) 5 Lateral Burpee over bar Deadlift (5×3 Across) Build up to a heavy set of three and do all five sets at that weight. CrossFit Games Open 14.4...Read More
Main – WOD – (Be)tter View Public Whiteboard Front Squat (5×5 ) Take 15 Minutes and do 5 sets of 5 Front Squats @ 75% of your 1RM Metcon (Time) 21-15-9 Squat Cleans (165/115) Pull-upsRead More
Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) Teams of 3: 100 Deads, 155//105 80 Hang Power Cleans, 155/105 60 Front Squats, 155/105 40 Jerks, 155/105 20 Thrusters, 155/105 One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees.Read More
Main – WOD – (Be)tter View Public Whiteboard Back Squat (3 x 5 ) Add 5 lbs to the weight you used last Thursday 15 Minute Time Cap Metcon (Time) 3 Rounds For Time: 20 Lunges 20 Kettlebell Swings (53/35) 20 Burpee Box JumpsRead More
Main – WOD – (Be)tter View Public Whiteboard Metcon (15 Rounds for reps) 15 minute EMOM Min 1: 5 Wall Balls + 5 Power Cleans, 135/95 Min 2: 5 Wall Balls + 5 TTB Min 3: 5 Wall Balls + 5 Push Jerks, 135/95 You choose the weight for the Wall Ball. Repeat the sequence...Read More
Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) Each teammate completes 3 sets of: 3 Rounds For Time: (12/10) Calorie Row 8 Lateral Burpees over Rower Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed...Read More
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