Main – WOD – (Be)tter View Public Whiteboard Deadlift (5×5) Build up to a heavy set of 5 reps and complete 5 total sets. Make sure you pick a weight that you can do for 5 sets. 20 Minute time cap Farmhouse (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Power Cleans (95/65) 20...Read More

Main – WOD – (Be)tter View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restRead More

Main – WOD – (Be)tter View Public Whiteboard Macho Man (AMRAP – Rounds and Reps) EMOM for as long as possible 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 If this weight is too spicy, lower it. If you are unable to finish six rounds you must re-do the entire workout at...Read More

Main – WOD – (Be)tter View Public Whiteboard Hit the deck (Time) 21-15-9 C2B pull-ups Burpee 400m row after every round Fitness Front Squat (12 minute EMOM 3 Front Squats) Sport Clean and Jerk tabata (AMRAP – Reps) AMRAP in :20, rest 1:40 between rounds 3 rounds at about 90% 3 rounds at about 80%...Read More

Main – WOD – (Be)tter View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

Main – WOD – (Be)tter View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Fitness and Sport Back Squat...Read More

Main – WOD – (Be)tter View Public Whiteboard Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Sport Squat Snatch (Work up to a heavy single) Fitness Overhead Squat (3 sets of 10 reps)Read More

Main – WOD – (Be)tter Benchmark for 2014. View Public Whiteboard Weightlifting Snatch (1RM) Metcon CrossFit Games Open 12.1 (AMRAP – Rounds and Reps) 7-Minute AMRAP of: Burpees to a 6″ targetWOD Strategy. Move your a$$, not much to do here, but throw yourself down and jump back up. Don’t go out of the gate...Read More

Main – WOD – (Be)tter View Public Whiteboard Wonderwall (Time) Teams of two complete: 5 RFT: 40 Wall Balls (20/14) 30 Box Jumps (24/20) 20 TTB You can split up the reps any way, but only one athlete works at a time.Rx Plus: Men will use a 30# medicine ball for their wall ball shots...Read More

Main – WOD – (Be)tter View Public Whiteboard L-Sit CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10...Read More