tuesday 12th, 2017

CrossFit 972 – CrossFit Weightlifting a: Strict Press (3×20 unbroken reps with 60sec rest) choose load accordingly. 20 nonstop unbroken reps. b: Deadlift (3×20 unbroken reps with 60sec rest) Metcon Metcon (AMRAP – Reps) for reps min 1-4 row sprint 500/350 max effort hang power snatch in time remaining 96/65 2min rest min 7-10 row[…]

Posted in WOD

monday 11th, 2017

CrossFit 972 – CrossFit Warm-up 4rds of Cindy for quality then light mobility Metcon Metcon (Time) for time 800 M Run 20 medball situps 20/14 600 M Run 10 seated shoulder press @ 50% BW 400 M Run 20 medball situps 20/14 200 M Run 10 seated shoulder press @ 50% BW

Posted in WOD

saturday 9th, 2017

CrossFit 972 – CrossFit Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about Danny click here

Posted in WOD

tuesday 5th, 2017

CrossFit 972 – CrossFit Gymnastics Pull-ups (6×3-5) strict movement rx – chest to bar scaled – banded chest to bar Metcon Metcon (4 Rounds for time) 4rft 500m row 20 single kb jerks 53/35 10 box jumpsscore rds individually rest as needed try to maintain high output evenly across all rds. Mobility roll lats and[…]

Posted in WOD

wednesday 29th, 2017

CrossFit 972 – CrossFit Weightlifting Clean (find heavy double) Metcon Metcon (Calories) a – 4:00 mins to complete 3 Rounds 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks (95/65) Time remaining – Max cal row Rest 4:00 mins b – 4:00 mins to complete 2 Rounds 12 Deadlift, 9 Hang Power Cleans, 6 Push[…]

Posted in WOD

monday 4th, 2017

CrossFit 972 – CrossFit Weightlifting snatch high pull.hang snatch.snatch balance (build to moderate load) tech work. no fails Metcon Metcon (Time) for time 30 thrusters 5 burpees 20 thrusters 5 burpees 10 thrusters 5 burpees 95/65thrusters are to be done unbroken. if you cannot do unbroken rx then scale to as heavy as possible to[…]

Posted in WOD