Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 12 Burpees 12 TTB 40 Double unders Metcon (12 Rounds for reps) 12 minute Muscle up Wave Min 1, complete 1 Muscle up. Min 2, complete 2 unbroken Muscle ups. Min 3, complete 3 unbroken Muscle ups. continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set. Then reset and climb back up the ladder again. Continue for 12 minutes.Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) 5 Minute AMRAP: Squat Clean to Overhead (165/115) Metcon (Time) 5 Minute EMOM: 2 Squat Snatches (drop the bar from the top and take 5 seconds to reset)Read more

Main – WOD – (Be)tter View Public Whiteboard Clean and Jerk (1 Rep Max ) 20 Minutes to establish a 1RM Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 5 Handstand Push-ups 10 Kettlebell Swings (70/53) 20 Double UndersRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “C2B Chelsea” EMOM for 30minutes or as long as possible. 5 C2B Pull ups 10 Push ups 15 SquatsRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 6 Overhead Squats (135/95) 12 Calorie Row7 minutes is a relatively short time for a workout. With that being said, this should be an all out sprint. Both movements will tax your quads/hamstrings and shoulders. The weight that you choose for the overhead squat should be something that you can do a few rounds unbroken. Since we are rowing for calories, I would recommend putting the damper setting on a higher number. You should aim to get 1 calorie per pull. Again, this is 7 minutes, give it everything you got! Fitness Metcon (No Measure) Skills Practice: Double Under’s Spend 15 minutes working on your double under’s Sport Metcon (Time) “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double under’s for time.Read more