1.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat Waves 19.1 6 Reps @ 65% 3 Reps @ 70% 6 Reps @ 65% 3 Reps @ 75% 6 Reps @ 65% 3 Reps @ 80% Rest 2:00 between sets. Oly Technique Hang Muscle Snatch EMOM EMOMx5 5 Hang Muscle Snatch *Weight is specifically intended[…]

Posted in WOD

28.3.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push and Pull 4 Giant Sets 10 Bench Press (Building) 15 Frog Pumps 25 ft. Seated Hand Over Hand Sled Pull 45/25 ***Rest as Needed*** Metcon End Game (Time) For Time (18 min cap) 5 Rounds 50 Double Unders 7 T2B 1 Round 35 DB Burpee Deadlifts[…]

Posted in WOD

27.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Dead Broke (3 Rounds for reps) Part #1: In a 5:00 min Window… Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (185/135) 8 Box Jump Overs 24/20 Rest 5:00 Part #2: In a 5:00 min Window… Buy-In: 35/25 Calorie Row Time Remaining, AMRAP: 8 Deadlifts (225/155)[…]

Posted in WOD

25.3.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pause Back Squats 5 Sets of 3: Set #1 – 65% of estimated 1RM Set #2 – 70% Sets #3, 4, 5 – 75% 1st Squat – Pause for 3s in bottom. 2nd + 3rd Squat – No pause. Rest as needed between sets. Metcon Run and[…]

Posted in WOD

22.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 19.5-RX (AMRAP – Reps) For Time (20min cap) 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups RX: 95/65 Crossfit Open 19.5 Scaled (AMRAP – Reps) For Time (20min cap) 33-27-21-15-9 reps for time of: Thrusters Jumping pull-ups RX:65/45

Posted in WOD

21.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Open 19.5 Active Recovery (No Measure) Part A 3 Rounds (low intensity): 3 Slow Wall Squats 3 Walkouts 3 Monkey Stretch —into— Part B 3:00 Bike, Row, or Run Minutes 1+2 – Light Pace Minute 3 – Fast Pace —into— Part C 3 Rounds (moderate intensity): 300[…]

Posted in WOD

20.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit 19.5 Primer (No Measure) 3 RNFT: 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 Pull-Ups 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 Deadlifts (185/135)

Posted in WOD

19.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon The Prince (5 Rounds for time) 5 RFT: 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 15/12 Calorie Row Rest 1 minute between rounds Score all five rounds Midline Metcon (No Measure) 3 Rounds: 5:00 Recovery Bike/Row After each 5:00 interval, complete: 7-10 Pausing Overhead Squats (95/65) :20s[…]

Posted in WOD