Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) 7 Minute AMRAP of: up ladder by 3’s of: Front Squat (115/80) Box Jump (24/20) complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes. Fitness Metcon (No Measure) A. Work Snatch Grip Push Press + OHS from back rack B. Work Snatch Balance C. Work High Hang Squat Snatch A,B,C should be done with an empty barbell or light weight. The focus is to work proper positioning and improve your form. Sport Snatch Work (Max Weight for each movement) A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack B. Work up to a heavy single Snatch Balance C. Work up to a heavy High Hang Squat SnatchRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (10 Rounds for weight) 10 Minute EMOM: 3 Deadlifts @ 70% Metcon (Time) Partner WOD 3 Rounds for Time: 20 Calorie Row (per partner) 30 American Kb Swings (70/53) 40 Box Jumps (24/20) 50 Abmat sit-ups 25 Minute Time CapRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 12 Burpees 12 TTB 40 Double unders Metcon (12 Rounds for reps) 12 minute Muscle up Wave Min 1, complete 1 Muscle up. Min 2, complete 2 unbroken Muscle ups. Min 3, complete 3 unbroken Muscle ups. continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set. Then reset and climb back up the ladder again. Continue for 12 minutes.Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) 5 Minute AMRAP: Squat Clean to Overhead (165/115) Metcon (Time) 5 Minute EMOM: 2 Squat Snatches (drop the bar from the top and take 5 seconds to reset)Read more

Main – WOD – (Be)tter View Public Whiteboard Clean and Jerk (1 Rep Max ) 20 Minutes to establish a 1RM Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 5 Handstand Push-ups 10 Kettlebell Swings (70/53) 20 Double UndersRead more