Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 21-15-9 Burpee Box Jumps Overhead Squats (135/95) 20 Minute Time Cap Metcon (10 Rounds for reps) EMOM for 10 Minutes Odd: 10 Toes to bar Even: 5 Chest to bar pull-upsRead More
Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) “East Coast Championship Event 3″ 3 RFT: 15 C2B Pull ups 12 Lateral Burpee Box Jump Overs, 20” 9 Back Squats, 225/145 – From the ground. 15 Minute Time Cap Fitness Overhead Squat (5 x 5 ) Focus on bar positioning and depth. Try to...Read More
Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) Thumper 30 Snatches for time (155/105) Snatches can be power or squat EMOM complete 30 Double unders The WOD will start with Snatches. On minute two you will do 30 Double Unders and then as many snatches as you can for the remainder of that...Read More
Main – WOD – (Be)tter View Public Whiteboard Metcon Metcon (Time) WOD: 100 Double Under’s 80 Wall balls (20/14) 60 Burpees 40 Deadlifts (185/135) 20 Toes to bar 10 Bar Muscle Ups 25 Minute time cap Hollow Body Hold (5 Sets Max Effort) 5 attempts Max effort Hollow Body hold 90 secs rest in between...Read More
Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 1K Row 30 Deads, 185/135 20 Front Squats, 185/135 30 Deads, 185/135 1K Row20 Minute Time Cap Fitness Pausing Back Squat (7×2) 7 Sets of 2 Pausing Back Squats Pause for 3 Seconds in the bottom Start at 65% and try to go heavier each...Read More
Main – WOD – (Be)tter View Public Whiteboard The Open Test (AMRAP – Rounds and Reps) 20 Minute AMRAP 50 Wall Balls, 20/14 50 Double unders 40 Box Jumps, 24/20 – games standards 40 Toes To Bar 30 Chest to bar pull ups 30 Burpees 20 Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10...Read More
Main – WOD – (Be)tter View Public Whiteboard Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-ups Metcon (Time) Tabata Core work: Go through each movement in order for 4 rounds (16 total rounds) 1) Hollow Rock 2) Superman hold 3) Abmat Sit-ups 4)...Read More
Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) With a running clock 3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds. 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds. 3x max reps of Squats in 40 seconds, rest :20 between rounds....Read More
Main – WOD – (Be)tter View Public Whiteboard Gas Tank! (Time) 3 Rounds, Max reps of: 1 min Box Jump Overs (24/20) 1 min Toes to Bar 1 min Deadlifts (225/155) 1 min RestApproach this workout just like fight gone bad. Have a set number of reps that you want to hit for each movement....Read More
