Main – WOD – (Be)tter View Public Whiteboard WOD: Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front Squats (155/105) 1-2-3-4-5-6-7-8-9-10 Hand Release Push-ups Do 10 Front Squats, 1 Hand release push-up, 9 Front Squats, 2 Hand release push-ups. Follow this rep scheme until you do 1 Front Squat and 10 Hand release push-ups 15 Minute Time Cap Handstand Hold 5 attempts max effort hold 60 Seconds rest in between attemptsRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) “Black and Blue” 5 RFT: 10 Power Cleans (135/95) 10 Burpees 12 Minute Time Cap Fitness Pausing Front Squat (5 x 2) 5 sets of 2 Pausing Front Squats 3 Second Pause in the bottom You can use a bounce to come up out of the bottom Start @ 70% and add weight each set Sport 3 Position Pausing Squat Clean (7 x 1) Pause for 2 seconds at each position, checking to to ensure proper positioning. Position 1: At Knees – looking for vertical shins and chest as high as possible. Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot. Position 3: Pockets – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot. After hitting each position explode up and catch the...Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) Balto For time: 50-40-30-20-10 Wall Balls, 20/14 25-20-15-10-5 TTB 18 Minute Time Cap Fitness Hang Power Snatch (EMOM for 5 minutes) Sport Squat Snatch (EMOM for 5 Minutes) 2 Squat Snatches – drop from the top and take 5 seconds between repsRead more

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 (AMRAP – Rounds and Reps) “OGAR STRONG” 14 Minute AMRAP: 3 TNG Snatches – you choose weight 1 Muscle up 12 Wall Balls (20/14)Read more