Main – WOD – (Be)tter Metcon 122013 (Time) 5 RFT: 12 BJ, 30/24 – games standards 9 HSPU 6 Power Cleans, 185/135 Gymnastics Squat Therapy (EMOM 14 minutes – ODD: 3-5) Muscle-ups (EMOM 14 minutes – Even: Max Reps)Read more

Main – WOD – (Be)tter View Public Whiteboard 2k Row (Time) Max Effort 2k Row Fitness EMOM for 10 Minutes ODD: 10 Hollow Rocks Even: 10 Superman Sport EMOM for 10 Minutes ODD: Free Standing Handstand hold Even: 10 Pistols 25 Days of Christmas 21-15-9 Deadlifts (135/95) Hand Release Push-upsRead more

Main – WOD – (Be)tter WOD WOW 13.1 (Clean and Jerk) (AMRAP – Reps) Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Clean and Jerks (95/65) 30 Burpees 30 Clean and Jerks (135/95) 20 Burpees 30 Clean and Jerks (185/125) 10 burpees (225/155) as many reps as possibleRead more

Main – WOD – (Be)tter View Public Whiteboard WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# Sport 10 Unbroken Chest to Bar Pull-Ups (AMRAP – Rounds) Perform 10 UB Chest to Bar Pull-Ups as many times as possible in 10 minutes. You must come off the bar between sets. If you do not complete all 10, your set does not count. Fitness 10 Minute EMOM: Pull-up work 25 Days of Christmas 2 Minute AMRAP: 10 Front Squats (45/35) 10 Push Press (45/35)Read more

WOD "Isabel" For Time: 30 Snatches (135/95)   Fitness 10 minute EMOM: Pull-up work   Sport 10 minute AMRAP 10 unbroken Chest to Bar pull-ups   25 Days of Christmas 2 minute AMRAP 10 Front Squats (45/35) 10 Push Press (45/35)  Read more