Main – WOD – (Be)tter View Public Whiteboard Back Squat (5 Rep Max ) Take 15 Minutes to find a 5 Rep max Back Squat Metcon (AMRAP – Rounds and Reps) Teams of Two 20 Minute AMRAP 20 Kettlebell Swings (53/35) 20 Burpees 20 Wall Balls (20/14) 20 Front Squats (95/65)Read more

Announcements ***WOD’s can be scaled for athletes of all abilities*** Main – 2014 CrossFit Open View Public Whiteboard Metcon (AMRAP – Reps) 10 Minute AMRAP: 30 Double Under’s 15 Power Snatches (75/55)Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 1,000m Row 30 Hang Power Cleans (135/95) 30 Chest to Bar Pull ups Fitness and Sport Metcon (10 Rounds for reps) 10 Minute EMOM Odd: 7 Push Press (from rack, you choose weight) + 7 Box Jumps, 24/20 – games standards Even: 7 Toes To Bar + 7 Burpees to targetRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 reps of: Thrusters (95/65) 30 Double unders after every round Fitness Metcon (10 Rounds for reps) 10 Minute EMOM Strict Pull-ups Sport Metcon (Time) 10 minute Muscle up Wave Minute 1: 1 muscle ups Minute 2: 2 unbroken muscle ups Minute 3: 3 unbroken muscle ups Continue adding 1 rep every minute for as long as possible. If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) With a 10 minute running clock 15-12-9 Power Snatch (115/80) Toes to Bar Metcon (AMRAP – Reps) In the remaining time, AMRAP of: Burpee Box Jumps (24/20) Front Squat (4 x 4 Across)Read more