Crossfit – Thursday 21st, 2015

CrossFit 972 – CrossFit Technique 10-15min kb high windmill tech work some reps in and build to something moderate https://www.youtube.com/watch?v=6651sjanpxI Metcon Metcon (7 Rounds for time) 800m sprint walk 400m 400m sprint walk 200m then 5 – 100m sprintsrecord time for each individual run for total time. 800m 400m 5x100m

Crossfit – Tuesday 19th, 2015

CrossFit 972 – CrossFit Metcon Metcon (Time) 5rds for time 30 sec handstand hold 10 tuck jumps 10 lateral push ups 10 hollow rock into candlestickhttp://gymnasticswod.com/content/tuck-jump http://gymnasticswod.com/content/roll-candle-stick http://gymnasticswod.com/content/lateral-push

Crossfit – Thursday 14th, 2015

CrossFit 972 – CrossFit Metcon Gator (Time) 8 Rounds for time of: 5 Front Squats, 185# 26 Ring Push-upsIn honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008To learn more about Gator click here185/125 25min time cap. scale to 6 rounds if[…]