Main – WOD – (Be)tter View Public Whiteboard Shoulder Press (5 x 5) 20 Minute Time Cap WOD: Metcon (Time) 3 Rounds For Time: 7 Bar Muscle Ups 14 Squat Cleans (95/65) 21 Burpees 20 Minute Time CapRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) TEAM WOD Teams of 2 complete 3 Rounds For Time: 75 Wall Balls (20/14) 50 KBS (70/53) 25 Burpee Box Jumps (24/20)Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon Metcon (Time) “Moonrise Kingdom” 4 rounds of: 12 Chest to Bar Pull-ups 9 Deadlifts (185, 135#) 6 Hang Power Cleans (185, 135#) 3 Jerks (185, 135#) Skills Strict Chest To Bar Pull-ups Only one set per minute. If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set. Continue until all 30 reps are completed.Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) 7 Minute AMRAP of: up ladder by 3’s of: Front Squat (115/80) Box Jump (24/20) complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes. Fitness Metcon (No Measure) A. Work Snatch Grip Push Press + OHS from back rack B. Work Snatch Balance C. Work High Hang Squat Snatch A,B,C should be done with an empty barbell or light weight. The focus is to work proper positioning and improve your form. Sport Snatch Work (Max Weight for each movement) A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack B. Work up to a heavy single Snatch Balance C. Work up to a heavy High Hang Squat SnatchRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (10 Rounds for weight) 10 Minute EMOM: 3 Deadlifts @ 70% Metcon (Time) Partner WOD 3 Rounds for Time: 20 Calorie Row (per partner) 30 American Kb Swings (70/53) 40 Box Jumps (24/20) 50 Abmat sit-ups 25 Minute Time CapRead more