18.9.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Bar Crawl (3 Rounds for reps) Part #1 AMRAPx7 – Max Bench Press First 50 Reps – 95/65 Second 50 Reps – 115/85 Time Remaining – 135/95 —Rest 3:00— Part #2 AMRAPx7 – Max Front Squats First 50 Reps – 95/65 Second 50 Reps – 115/85 Time[…]

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17.9.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Fuller Circle (Time) For Time (30min Cap) 800m Run 125 Double Unders 2000m Row 125 Double Unders 800m Run RX+: 50/35 Cal Bike Gymnastics Conditioning Push Pop (AMRAP – Reps) In a 5 Minute Window: 20 Strict Handstand Push-ups 30 Dumbbell Power Snatches (50/35) Max Strict HSPU[…]

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16.9.19

CrossFit 972 – CrossFit View Public Whiteboard Aerobic Conditioning Happy Gilmore (4 Rounds for reps) For Total Reps of Chest 2 Bar Pull-Ups: In a 1:30 Window: 9 Power Cleans (75/55) 9 Front Squats (75/55) 9 Push Jerks (75/55) Time Remaining: Max Chest 2 Bar Pullups —Rest :30 Seconds— In a 1:30 Window: 7 Power[…]

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12.9.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: Coming To America (No Measure) 10 Rounds (30 minutes) Min 1: 6- 8 Bench Press Min 2: 8-10 Parallete Close Grip Push Ups Min 3: 8-10 DB Box Step-Ups 40/30 Midline Metcon (No Measure) 3 Rounds Min 1: 5 Turkish Half Situps L Hand Min 2:[…]

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11.9.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Always Remembered (Time) In honor of 9/11 we will be doing this WOD tomorrow Teams of 2: 2001 Meter Row “Buy-In” 4 rounds: 18 Burpees Pullups 11 Bear Complexes (115/80) 2977 Meter Row “Cash-Out” 1 Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press[…]

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10.9.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Road Trip (Time) 5 RFT: RX: 15 Kettlebell Swings 53/35 400 Meter Run 40 Double Unders RX+: 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double Unders Gymnastics Conditioning Metcon (AMRAP – Reps) AMRAPx6 1 Strict Handstand Push-up 1 Strict Pull-up 2 Strict Handstand Push-up 2 Strict[…]

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9.9.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Overhead Squats 3×1 Tempo Overhead Squat 5 Second Negative + 2 Second Pause in Bottom Set #1 @50% Set #2 @55% Set #3 @60% —into— 3×1 Pausing Overhead Squat 2 second pause in bottom Set #1 @65% Set #2 @70% Set #3 @75% Metcon Hot Mess[…]

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6.9.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning 10-Rep Thruster Max In a 15 minute window… Take 3-4 sets to find a 10-Rep Max Thruster As you are working towards your goal weight, complete warm-up sets of about 5-7 reps Metcon Charlie Horse (Time) For Time: 10 Wallballs 20/14 15/12 Calorie Row 20 Wallballs[…]

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5.9.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: Sick Pump Bro (Time) For Time: (In Teams of 2) Partner 400m Run —into— 6 Rounds (You go l, I go) 10 DB Floor Press 50/35 10 DB Bent over Row 50/35 10 DB Push Press 50/35 —into— Partner 400m Run —into— 6 Rounds (You go[…]

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