20.5.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat 19.7 On the 2:00 x 6 Sets: 0:00-3 Reps @ 75% 2:00-1 Rep @ 85% 4:00-3 Reps @ 78% 6:00-1 Rep @ 88% 8:00-3 Reps @ 81% 10:0-1 Rep @ 91% Metcon Hot Air (Time) On the 5:00 x 5 30 Air Squats 20/15 Calorie[…]

Posted in WOD

17.5.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Fight Club (AMRAP – Reps) 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Assault Bike Calories Rest 1:00 between rounds. Rx Barbell – 95/65 Rx Box – 24″/20″

Posted in WOD

16.5.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Flyswatter (Time) 3rds for time: 200m run 5x Curtis P 95/65 10x Ring Dips 10x Curtis P 5x Barbell Rollouts

Posted in WOD

15.5.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Bar Star Team (3 Rounds for reps) Part #1 AMRAPx7 – Max Overhead Squats First 50 Reps – 75/55 Second 50 Reps – 95/65 Time Remaining – 115/85 —Rest 3:00— Part #2 AMRAPx7 – Max Bench Presses First 50 Reps – 115/85 Second 50 Reps – 135/95[…]

Posted in WOD

14.5.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique 3 Pause Power Clean Take 20 minutes to complete 6 Sets of 2: 3-Pause Power Clean Each pause lasts 2 seconds: Pause #1 – Knee Level Pause #2 – Power Position Pause #3 – Receiving Position Set #1 – 60% Set #2 – 65% Sets #3+4+5+6[…]

Posted in WOD

13.5.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pause Back Squat Take 15 min to complete… 7x 1 Tempo Pause Back Squats Set #1- 58% Set #2- 60% Set #3- 62% Set #4- 64% Set #5- 66% Set #6- 68% Set #7- 70% 7s down w/ 3s pause in bottom —into— 2x :30s-60s Back Squat[…]

Posted in WOD

10.5.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 8-Rep Deadlift In a 10 minute window Find a 8-rep Max Deadlift Metcon Napalm (Time) 2 Rounds: 15 C2B Pullups 20 Barbell-Facing Burpees 30 Deadlifts (185/135) 40 Wallballs (20/14) RX+: 10 Bar Muscle-Ups, 225/155

Posted in WOD

9.5.19

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Metcon (No Measure) 3 Giant Sets: Max Dumbbell Bench Press 12 Chest Supported DB Rows 12 Lateral Box Step-Ups (6/side) Metcon MJ^2: Devil’s Bridge (Time) In Teams of 2 ( 30 minute cap) Buy-in: 100 Cal Row —into— 10 Rounds 30 DU 15 DB Hang[…]

Posted in WOD

8.5.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Split Jerk Practice 19.2 Take 15-20 minutes to complete 3×3 – Tall Jerk 4×2 – Pausing Split Jerk 5×1 – Split Jerk-Build to Heavy 1-rep Pausing Percentages Set #1 – 50% of 1RM Split Jerk Set #2 – 55% Set #3 – 60% Set #4 –[…]

Posted in WOD

7.5.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Lead Foot (3 Rounds for reps) “Lead Foot” Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 “Lead Foot” Part 2 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 Toes to Bar Rest 4:00 “Lead Foot” Part 3 AMRAP 4: 15 Calorie[…]

Posted in WOD