Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) Tabata of: Toes To Bar Box Jumps (24/20) Row for Calories Shoulder to Overhead (95/65) (8 Rounds of one movement, then you move on to the next movement) Metcon (15 Rounds for weight) 15 Minute EMOM: First 5 minutes: 4 Power Snatches – No TnG, work good position off the floor Second 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches – maintain good positioning Final 5 minutes: 4 TnG Power Snatches – make ’em pretty. Every rep during this 15 minute set, you feet should not come off the ground. Use this as technique work to create better landing positions, faster cycle times, and eliminating the ‘starfish’.Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) For Time: 20 Thrusters 20 Power Cleans 20 Shoulder 2 Overhead 20 Overhead Squats 20 Front Squats Guys: 95 Girls: 65 Every minute on the minute, stop where you are and complete 5 burpees. Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP Choose one of the following: A. 3 Muscle ups and 30 Double unders B. 5 Muscle ups and 50 Double unders C. 7 Muscle ups and 70 Double unders Metcon (Time) 30 Heavy Wall Balls for time, 30/20 rest 1 minute 20 Heavy Wall Balls for time, 30/20 Rest 1 minute 10 Heavy Wall Balls for time, 30/20Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (10 Rounds for weight) 10 Minute EMOM 3 Squat Cleans @ 65% of 1 RM Metcon (AMRAP – Rounds and Reps) Nate: 20 Minute AMRAP 2 Muscle Ups 4 Handstand Push-ups 8 Kb Swings (70/53)Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) TEAM WOD Teams of 3: 10K Row Switch every 250m Athletes must complete 7 burpees box jumps (24/20″) before returning to the rower.Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) “American Dream” 20 minute up ladder of: 1.2.3.4… Power Clean (205/145) Muscle ups Metcon (10 Rounds for reps) 10 Minute EMOM Max Strict Pull ups + 30 Double undersRead more