Main – WOD – (Be)tter View Public Whiteboard Metcon (14 Rounds for reps) 14 Minute EMOM Odd: 7 Toes To Bar + 7 WallBalls (20/14) Even: 7 PC (135/95) + 7 BJ (24/20) – games standardsTo do this WOD Rx Plus, guys must use a 30# medball and girls must use a 20# medball Fitness Metcon (10 Rounds for reps) 10 Minute EMOM: ODD: Squat Therapy EVEN: Light Hang Power Cleans Sport Metcon (10 Rounds for reps) 10 Minute EMOM: Odd: Play with Muscle ups Even: Play with light hang squat cleansRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) “Deck of Cards” Flip over playing cards one at a time. The suit represents the movement. Hearts = Burpees Diamonds = Sit ups Spades = KBS – you choose the weight Clubs = Air Squats The number on the card represents the number of reps. All face cards are 10 reps. Aces are 20 reps.Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP: 10 Hand Release Push-ups 20 Air Squats 3 Minute AMRAP: 10 Overhead Lunges (45/25) 20 Ab -mat Sit-ups 3 Minute AMRAP: 10 Kb Swings (70/53) 20 Burpees Power Clean (12 Minute EMOM ) 3 Power Cleans on the ODD minute **As heavy as possible** Push Jerk (12 Minute EMOM) 3 Push Jerks every EVEN minute **As heavy as possible**Read more

Main – WOD – (Be)tter View Public Whiteboard Push Jerk (3 x 5 ) Work up to a heavy set of 5 and then perform two more sets 20 Minute Time Cap Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front Squat (155/105) Burpee Over BarRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 7 Rounds for Time: 250m Row 15 Box Jumps (24/20″) Games Standards 15 Wallballs (20/14)Read more