saturday 6th, 2018

CrossFit 972 – CrossFit Metcon Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb.U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30,[…]

Posted in WOD

thursday 4th, 2018

CrossFit 972 – CrossFit Metcon 3min rest after part a, then straight into part b, 3min rest after part b, then straight into part c. a: Metcon (AMRAP – Rounds and Reps) 10min amrap 3 burpee box jump over 12 push press 95/653min rest after amrap completion b: Metcon (AMRAP – Rounds and Reps) 10min[…]

Posted in WOD

wednesday 3rd, 2018

CrossFit 972 – CrossFit Weightlifting Warm-up snatch progression with empty barbell 10 reps of each snatch pull,shrug, shrug + high elbows, high hang muscle snatch, snatch balance, ohs snatch high pull.hang snatch (15min of work. 2.2 @ 65-75% of 1rm) Metcon Metcon (Time) for time 40-20-10 kb snatch goblet squats 53/35rx – 70/53rx+

Posted in WOD

tuesday 2nd, 2017

CrossFit 972 – CrossFit Gymnastics a: Pull-ups (6×3-6 @31×1) strict b: Push-ups (6×8-12 @31×1) Metcon Metcon (AMRAP – Reps) 3min amrap 50 dbl unders 25 air squats max effort thrusters 95/65 4 time through with no rest. just like last week. score is cumulative thruster reps

Posted in WOD

thursday 28th, 2017

CrossFit 972 – CrossFit Conditioning a: Front Rack Lunge (4×20 alternating reverse reps, in place) try to go unbroken goal weight is 30-40% body weight b: Clean (3×20 touch and go @ 30% of 1rm) Metcon Metcon (Time) 21-15-9 hang power snatch 115/85 box jumps 24/20

Posted in WOD

wednesday 27th, 2017

CrossFit 972 – CrossFit Weightlifting a: Overhead Squat (build to heavy 1rep with a 2sec pause at bottom) 7min on the clock b: Snatch Balance (build to heavy 1rep with 2sec pause at bottom) 4min on the clock Metcon Metcon (AMRAP – Reps) 12min on the clock, within every 3mins complete the following calorie row[…]

Posted in WOD

thursday 21st, 2017

CrossFit 972 – CrossFit Technique 10-15min snatch tech Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here Weightlifting Back Squat (find a 3rep heavy)

Posted in WOD