Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 30 Overhead Plate Lunges (45/25) 25 Deadlifts (185/135) 20 Toes to Bar 200m RunRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) “Trunks” 3 Rounds For Time400m Run 10 Front Squats 185/135 50 Double unders Metcon (10 Rounds for weight) 10 Minute EMOM1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk Metcon (7 Rounds for reps) 7 Minute EMOM6 Unbroken Chest to Bar Pull UpsRead more

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (10 Minute EMOM 3 Back Squats @ 70-80% of 1 RM) Metcon Metcon (Time) Partner WOD 5-10-20-30-20-10-5 Hang Power Cleans (135/95) Ring Dips After each round you and your partner must do 20 Air Squats in unison. If you do not go into the bottom of the squat at the same time or stand up at the same time, then you both must do 5 burpees each. This WOD is all about team work, so make sure you communicate with your partner so you do not get penalized.Read more

Main – WOD – (Be)tter You will have 35 Minutes to complete all three lifts. View Public Whiteboard Front Squat (1) 1 Rep Max Push Press (1) 1 Rep Max Thruster (1) 1 Rep Max Metcon (10 Rounds for time) 10 X 250m Row:30 rest between roundsRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: up ladder of 5-10-15-20-25-30… Wall Balls 20/14 – as high as possible. 5 Hang Power Clean, 165/115 between every set of wall balls.To do this WOD Rx Plus, you must use a 30/20# medball Fitness Push Jerk (3RM) work up to a 3 rep max jerk – must be cleaned from the ground, no racks. Sport Snatch Complex (1RM) work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat SnatchRead more