crossfit – saturday 31st, 2015

CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15min amrap 12 med ball thruster chest pass 20/16 each dropped pass = 2 burpees women will be 8ft apart men will be 10ft apart 60 double unders each stoppage = 2 burpees 12 taters 53/35 each missed attempt = 2 burpees burpee penalties[…]

FTA – Thursday October 29, 2015

CrossFit 972 – Functional Training Active Stretches (No Measure) Inchworm, samson, scorpion Deadlift (progress through 6-8 reps) -proper form -demand perfection Metcon (5 Rounds for reps) AMRAP DB strict press 250 m row @ 90% for CAL rest as needed x 5 sets Cool Down Tabata plank 20 sec work 10 sec rest 4 mins

FTA – Monday October 26, 2015

CrossFit 972 – Functional Training Kettle Bell Swings (6-10 reps (heavy) x 6 sets) Metcon (No Measure) a1. wall walks: 3-5 reps; rest 90 seconds a2. box jumps: 5 tough/high; rest 90 seconds x 4-5 sets Metcon (Weight) 6 min of DB push press: 30 sec work/30 sec “rest” in the OH position