WOD

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)
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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 too hard, but don’t “over-pace” yourself either.
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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 and women will use a 20#. Since we only have three 30# medicine balls, this will limit the amount of teams that can do Rx plus.
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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 Burpees to a 6″ target AMRAP Snatches 210# / 120#*Burpees will be switched from to a 6″ target to lateral burpees over bar* WOD Strategy: 17 Minutes can be a long time, especially with movements like burpees and snatches. The burpees are designed to jack your heart rate up and tax you. The best way to approach this workout is to take your time on the burpees. Focus on breathing each round of burpees. By pacing the burpees, this will allow you to start the snatches sooner. Each round of snatches will differ in its...
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Main – WOD – (Be)tter View Public Whiteboard
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