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...Read more

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Main – WOD – (Be)tter View Public Whiteboard 10 Minute EMOM (10 Rounds for reps) 3 Squat Cleans + C2B Pull ups – you choose the weight Ninjas: Complete 5 C2B each round and push the load on the cleans. Beast: Start with 10 C2B. Goal is to hold 10 each round. Scale back the weight on the cleans slightly to focus on the pull ups. 10 Minute EMOM (10 Rounds for reps) Odd: 10 Back Squats Even: 5 Front Squats Use a rack, one barbell and the same weight for both movements.Read more

Main – WOD – (Be)tter View Public Whiteboard Wednesday 122513 (Time) 3 Rounds For Time with a partner: 100 Wall Balls (20/14) 100 Sumo Deadlift High Pull (75/55) 100 Box Jumps (24/20) 100 Push Press (75/55) 100 Calorie Row (Each Partner must complete 50 reps of each movement, per round. You can break up your reps as needed.)Read more

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Clean and Jerk (1 Rep Max) Metcon 12 Days of Christmas 2013 (Time) 12 Rounds for time of: 1 Squat Snatch, 155/105 2 BJ, 30/20 3 Push Press, 155/105 4 TTB 5 Hang Power Cleans, 155/105 6 HR Push ups 7 Dead, 155/105 8 GHDSU 9 KBS, 70/53 10 Lunges (10 each side) 11 Wall Balls (30/20) 12 oz. Beer Start with just the 1 Snatch, Round two starts with the 2 Box Jumps and then 1 Snatch, Round three is the 3 Push Press, 2 BJ and then the 1 snatch. So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8…and finishes with the 1 Snatch. If you don’t drink – do 12 burpees.Read more