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 keep the bar in line with your midfoot, to make sure the weight is equally balanced. Also, try and go as low as possible into the Overhead Squat while still maintaining a strong lumbar curve. Sport Overhead Squat (5 x 5) Close Grip OHS – all fingers inside the knurling.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 minute. 30 Minute Time Cap Sport 4 Position Snatch (5 sets of 4 ) 5 sets of: 4-Position Snatch Position 1: High Hang (pockets) – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot. Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot. Position 3: Low Hang (below knees) – looking for vertical shins and chest as high as possible. Position 4: Full Snatch (from the floor) – looking to hit all the position throughout the lift. This...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 attemptsRead 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 set Sport 3-Pos. Pausing Snatch Pull (7×1) Pause for 2 seconds at each position, checking 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.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 Muscle upsWOD Strategy: This WOD is designed to test your work capacity with a variety of movements that may be found in the open. If you plan on competing in the open then you should be hitting this Rx. In this workout you should find those movements that you excel at and try to push yourself as much as possible through them. This will allow you to spend more time and work through those movements that you are still trying to work on. The most important thing you can do in this workout is to...Read more