18.2.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Every 1:30×5 sets 20 Alternating Dual DB Strict Press (10/arm) 7 Barbell Pendlay Rows (Building) Pendlay Row: https://www.youtube.com/watch?v=47aPSgWVzno *Athlete’s choice on weight The Undertaker (AMRAP – Rounds and Reps) AMRAP 13: Buy-In: 1,000 Meter Row Directly Into… 5 Deadlifts (245/165) 15 AbMat Sit-ups 25[…]

Posted in WOD

17.2.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting GW Back Squat 1.3 Set #1 (On the 0:00) – 9 Reps @ 77% Set #2 (On the 2:00)- 7 Reps @ 84% Set #3 (On the 4:00) – 5 Reps @ 91% Set #4 (On the 6:00) – 3 Reps @ 96% Set #5 (On the[…]

Posted in WOD

14.2.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting GW: Front Squat W2 Every 1:30 x 7 Sets: Set 1 (On the 0:00): 3 Reps @ 75% Set 2 (On the 1:30): 1 Rep @ 80% Set 3 (On the 3:00): 3 Reps @ 75% Set 4 (On the 4:30): 1 Rep @ 83% Set 5[…]

Posted in WOD

13.2.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Metcon (No Measure) 10, 8, 6, 4, 2 Bench Press 8 DB RDL’s 12 Banded Lat Pulldowns 16 DB Glute Bridges Metcon M&J: Lake Show (AMRAP – Rounds and Reps) AMRAP 20: 15 Calorie Machine (Athlete Choice) 30 Russian Kettlebell Swings (53/35) 45 AbMat Situps

Posted in WOD

12.2.20

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Beast Builder Week 2 Every 2:00 x 5 Sets: 6 Snatch Grip Deadlifts 3 Hang Power Snatches 6 Overhead Squats 3 Squat Snatch Start around 50% of 1 RM Snatch Metcon Venti (AMRAP – Rounds and Reps) AMRAPx20 20 WallBalls 20/14 20 Alternating DB Snatches 50/35[…]

Posted in WOD

11.2.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Swole Cycle (4 Rounds for reps) *8 Tabata Rounds of 20 Seconds On / 10 Seconds Off: Round 1: Strict Pull-ups/Variation Round 2: Row Calories Round 3: Strict Handstand Push-ups/Variation Round 4: Assault Bike Calories Aerobic Conditioning Metcon (Time) 3 x 40/27 Calorie Row Rest 1:30 Between[…]

Posted in WOD

10.2.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting GW: Back Squat Week 2 Starting on the 0:00… Every 2 minutes x 4 sets Set #1 (On the 0:00) – 9 Reps @ 76% Set #2 (On the 2:00)- 7 Reps @ 83% Set #3 (On the 4:00) – 5 Reps @ 90% Set #4 (On[…]

Posted in WOD

7.2.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Box Front Squat Starting on the 0:00… EMOMx 7: 2 Box Front Squats Sets 1-2: 50% 1RM Front Squat Sets 3-4: 55% 1RM Front Squat Sets 5-7: 60% 1RM Front Squat Can use either box/stacked plates, but needs to be just below parallel Front Squat Complex Starting[…]

Posted in WOD

6.2.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: For the Mahomies (Time) 3 RFT: 15 DB Floor Press 50/35 20 Burpee Squats 25 Wallballs 20/14 *1 Burpee Squat=Full Burpee (No Jump) +Air Squat

Posted in WOD

5.2.20

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Beast Builder (AMRAP – Rounds and Reps) AMRAP 3 minutes rest 3 minutes AMRAP 3 minutes 3 “Macho Man” Complexes (75/55) 3 “Macho Man” Complexes (95/65) 3 “Macho Man” Complexes (115/85) 3 “Macho Man” Complexes (135/95) 3 “Macho Man” Complexes (155/105) Max “Macho Man” Complexes (185/125)[…]

Posted in WOD