Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 5 Strict Pull ups 10 Burpees 15 Air Squats Fitness Overhead Squat (5 x 10) Spend 15 Minutes working on positioning of the overhead squat. This can be with a light weight or even a PVC pipe. Take...Read More
Main – WOD – (Be)tter View Public Whiteboard Front Squat (3 Rep Max) Take 15 Minutes to establish a 3 Rep Max Front Squat Metcon (Time) Dynamite Kid 3 Rounds for time: 10 Muscle ups 5 Squat Cleans (185/135)To do this WOD Rx Plus, you must use (225/155) for the Squat CleansRead More
Announcements ***WOD’s can be scaled for athletes of all abilities*** Main – WOD – (Be)tter View Public Whiteboard Front Squat (3 Rep Max ) Take 15 Minutes to find a 3 rep max Front Squat Metcon (Time) “Dynamite Kid” 3 Rounds for Time: 10 Muscle Ups 5 Squat Cleans (225/155)Read More
Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) Teams of Two One athlete works while the other rests 50-40-30-20-10 reps for time of: Wall Balls (20/14) Power Cleans (135/95)To Rx plus this WOD you must use a 30# medball for men and 20# medball for womenRead More
Main – WOD – (Be)tter View Public Whiteboard Back Squat (5 Rep Max ) Take 15 Minutes to find a 5 Rep max Back Squat Metcon (AMRAP – Rounds and Reps) Teams of Two 20 Minute AMRAP 20 Kettlebell Swings (53/35) 20 Burpees 20 Wall Balls (20/14) 20 Front Squats (95/65)Read More
Announcements ***WOD’s can be scaled for athletes of all abilities*** Main – 2014 CrossFit Open View Public Whiteboard Metcon (AMRAP – Reps) 10 Minute AMRAP: 30 Double Under’s 15 Power Snatches (75/55)Read More
Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 1,000m Row 30 Hang Power Cleans (135/95) 30 Chest to Bar Pull ups Fitness and Sport Metcon (10 Rounds for reps) 10 Minute EMOM Odd: 7 Push Press (from rack, you choose weight) + 7 Box Jumps, 24/20 – games standards Even: 7 Toes To...Read More
