saturday 4th, 2017

CrossFit 972 – CrossFit Alexander (Time) 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185#In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012To learn more about Alexander click hereteams of 2 one barbell work from the ground

Posted in WOD

thursday 2nd, 2017

CrossFit 972 – CrossFit Technique 12min kipping pull up tech Gymnastics Pull-ups you are scaled if you cannot do 5 strict pull ups unassisted. scaled athletes – 6×3-5reps with as little assistance as possible rx athletes – 6×5-8 reps kipping rest as needed Metcon Metcon (Time) for time 21-15-9 deadlift 225/135 kettle bell swings 70/53[…]

Posted in WOD

wednesday 1st, 2017

CrossFit 972 – CrossFit Weightlifting a: Hang Power Snatch.Overhead Squat (2.2 @ for 10mins) 2 reps of hang power snatch immmediately into 2 reps of overhead squat. moderate weight, tech priority Conditioning Glute Bridge (5x 10 bilateral + 5/leg unilateral) hold contraction at end range for 1sec Metcon Metcon (Time) 5rft 10 kb snatch 53/35[…]

Posted in WOD

monday 30th, 2017

CrossFit 972 – CrossFit Weightlifting a: Snatch Balance (6×3 with 3sec hold at bottom) from the rack. moderate weight. focus on hold b: Back Squat (5×8 on box) Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

Posted in WOD

wednesday 25th, 2017

CrossFit 972 – CrossFit Gymnastics a: Pull-ups (6×3-5) scale up or down accordingly. all reps should be challenging b: Jackknife (40 reps with one sec hold) in planked position with feet on rower seat, pull feet towards hands to bring hips to like position, hold, return to start Metcon Metcon (Time) 3rft 20 shoulder to[…]

Posted in WOD