1.5.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 5 minutes for Quality: 5 Push-Up to Down Dog 10 Pausing Air Squats (2 sec at bottom) 40 Single Unders 972 At Home Round-a-Bout (Time) For Time: 50 Single Arm Alternating Dumbbell Squat Cleans 100 Double Unders/150 Singles 50 Hand Release Push-ups 100 Double[…]

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30.4.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Rounds 2 Walkouts 4 Hollow Rocks 6/side DB Suitcase Deadlifts 4/side DB Push Pres 2 Spiderworms 10 Lateral Hops after each round 972 At Home Quarantine Nights (AMRAP – Rounds and Reps) AMRAPx12 6 Alternating Single DB Devil Presses 12 Goblet Squats 24[…]

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29.4.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 4 Rounds 10 Scap Pushups 15 Glute Bridges 20 Mountain Climbers 15 Jumping Jacks 10 Squat Jumps 2 Walkouts after each round 972 At Home Bergeron DBeep Test (AMRAP – Rounds and Reps) EMOM For As Long As Possible: 7 Single Dumbbell Goblet Thrusters[…]

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28.4.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 6 Minutes For Quality 5 Inchworms 10 Squat Jumps 20 Single Leg Glute Bridges (10 Each Side) 40 Singles 972 At Home Tiger Balm (AMRAP – Rounds and Reps) AMRAPx20 200 Meter Run 7 Double Dumbbell Power Clean and Jerks 40 Double Unders/ 60[…]

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27.4.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Rounds 6 Pushups 12 AbMat Situps 24 Reverse Lunges 36 Lateral Hops 2 Walkouts after each Round 972 At Home Barbs (Time) 3 Rounds: 10 Strict Pull-ups 20 Push-ups 30 Sit-ups 40 Jumping Lunges 30 Sit-ups 20 Push-ups 10 Strict Pull-ups Rest 3[…]

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24.4.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 4 Rounds 2 Spiderworms 4 Scap Pushups 6 Single DB Bent Over Rows (3/side) 8 Slow Air Squats 972 At Home Cindvee (AMRAP – Rounds and Reps) AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Air Squats *Minutes 0-10: *Wear Pack or Weight Vest[…]

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23.4.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 Rounds 3 Walkouts 6 No Push-up Burpees 9 Glute Bridges 12 Walking Lunges 9 DB/KB Swings 6 Goblet Squats 3 Goblet Thrusters 972 At Home Fast Times at Quarantine High (AMRAP – Rounds and Reps) AMRAPx20 10 Alternating DB Snatch 10 Single DB[…]

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22.4.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Rounds 2 Walkouts 6 Alternating DB/ KB Sumo Deadlift High Pull 8 Alternating DB/KB Curl to Press 10 Situps 972 At Home Grip and Rip (2 Rounds for time) For Time: ***Part 1*** On the 0:00 21 Burpees 1 Round of “Dumbbell DT”[…]

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21.4.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Round 9 DB/KB Swings 7 Hollow Rocks 5 Burpees 3 Squat Jumps + 1 Broad Jump 1 Spiderworm 972 At Home Oxygen (Time) 3 RFT (30min Cap) 25 Strict Pull-ups 400 Meter Run 50 Sit-ups 800 Meter Run Modifications Pullups- Body Rows or[…]

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20.4.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 4 Rounds 1 Jump Rope Complex ( 10 Both Feet. 10 R. Foot., 10 L. Foot, 10 Both Feet) 10 Slow Air Squats 10 Push-ups w/ Shoulder Tap 972 At Home Seventy Two (AMRAP – Reps) AMRAP 15: 1 Double Dumbbell Hang Squat Clean[…]

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