1.4.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 8 Quality Minutes :30sHollow Hold :30s Dumbell Toe Taps 10 PVC/Broomstick Pass Throughs 5 Inchworm to Push-ups 972 At Home Kansas City (5 Rounds for reps) AMRAPx3 minutes for 5 Rounds 6 Burpees 8 Alternating Single Arm Squat Cleans 10 Lateral Over-And-Back DB Hops*[…]

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31.3.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 20 Jumping Jack’s 15 Air Squats 10 Hollow Rocks 5 Shoulder Tap Pushups 972 At Home Ozark (Time) 50-40-30-20-10 DB Push Press Alternating Lunges *20 Situps after each round* **Switch hands every 5 Reps on the DB Push Press** Ozark-No Equipment (Time)[…]

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30.3.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 4 Rounds 5 Monkey Stretches 10 Scapular Push-ups 1 Jump Rope Complex( 10 Both Feet, 10 Left Leg, 10 Right Leg, 10 Both Feet) 972 At Home Cookie Monster (AMRAP – Rounds and Reps) AMRAP 15: 20 Single Arm Dumbbell Snatches 40 Double-Unders -or-[…]

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27.3.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Rounds: 30 Seconds Samson Stretch 15 Glute Bridges 30 Seconds Cossack Squats 15 Air Squats 972 At Home Deck of Cards (Time) Spades – Goblet Squats Clubs – Burpees Diamonds – Sit-Ups Hearts – Single Arm DB Snatches Make your way through the[…]

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26.3.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 Rounds 5 Inchworms 30 Second Hollow Hold 10 Scapular Pushups 30 Second Superman Hold 5 Air Squats (with 3 second pause at the bottom) 972 At Home Cindu (AMRAP – Rounds and Reps) AMRAP 20: 5 Strict Pull-Ups 10 Pushups 15 Air Squats[…]

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25.3.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 6 Alternanting Devils Press 9 Glute Bridges 12 Air Squats 972 At Home Three-Peat (3 Rounds for reps) With a running clock A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang Dumbbell Snatches B. On the 7:00… 3[…]

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24.3.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) EMOM 12: Minute 1: :30 Jump Rope Minute 2: 10 Cossack Squats (Alternating) Minute 3: 20 Step Back Lunges Minute 4: :30 Active Divebombers Divebomvers: https://youtu.be/SrM4_RvFQf8 972 At Home Gravity (Time) 5 Rounds For Time: 80 Double-Unders/120 Singles 40 Sit-Ups 20 Pushups 10 Reverse[…]

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23.3.20

CrossFit 972 – CrossFit View Public Whiteboard 972 At Home Cairo (AMRAP – Reps) Ascending Ladder for 15:00: 3 Strict Pull-Ups 3 Single Arm Dumbbell Squat Cleans 3 Dumbbell Facing Burpees 6 Strict Pull-Ups 6 Single Arm Dumbbell Squat Cleans 6 Dumbbell Facing Burpees *Continue adding 3 reps to each movements *Athlete’s choice on when[…]

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20.3.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets Run 100m 5 Divebomb Pushups 10 Lateral Lunges 15 Sit-ups 20 Air Squats 972 At Home Garage Fight (3 Rounds for reps) 3 Rounds of 1:00 Minute at Each: Dumbbell Goblet Thrusters Single Dumbbell Power Cleans Hops over the Dumbbell Single Arm[…]

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