13.5.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 Rounds 30 Second Front Plank 20 Jumping Jacks 10 Glute Bridges 5 Inchworm to Push-up —into— 1 Round w/ a DB 10 Goblet Squats 10 Romanian Deadlifts ( hold both head of the dumbell) 10 Single Arm Russian Swings 10 Strict Press 10[…]

Posted in WOD

12.5.20

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Metcon (AMRAP – Reps) AMRAPx5 Single Arm Dumbbell Strict Presses On the Minute (Starting at 0:00): 6 Hand Release Push-ups *Switch hands every 5 reps *Athlete choice on weight *Score is total number of Strict Press Metcon Heldum (Time) For Time: 400 Meter Run 21[…]

Posted in WOD

11.4.20

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Pause Snatch Complex Every 1:30 for 5 sets (From 0:00-8:00) 1 Pausing High Hang Squat Snatch 1 Pausing Hang Squat Snatch 1 Pausing Squat Snatch Stamina Snatch EMOMx9 Minute 1: 1 Squat Snatch @ 60% Minute 2: 1 Squat Snatch @ 64% Minute 3: 1 Squat[…]

Posted in WOD

9.5.20

CrossFit 972 – CrossFit View Public Whiteboard Ahmaud Arbery (Time) For Time (w/ a Partner) Run 2.23 miles —into— 8 RFT (You Go, I Go) 5 Power Cleans 135/95 25 Wall Balls Rx+185/135 Today’s WOD is to honor Ahmaud Arbery who was murdered on February 23 in Brunswick Georgia. Today would have been his 25th[…]

Posted in WOD

8.5.2020

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Rounds 100m Run 10 Walking Lunge 8 Med Ball Squat Cleans 10 Cossack Squats 8 Shoulder Taps Metcon Ahmaud Arbery (Time) For Time (w/ a Partner) Run 2.23 miles —into— 8 RFT (You Go, I Go) 5 Power Cleans 135/95 25 Wall Balls[…]

Posted in WOD

7.5.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Rounds 5 Hollow Rocks 10 Scap Pushups 15 Situps 10 Pausing Air Squats 5 Supermans Metcon Quarantine Season (AMRAP – Reps) For As Long As Possible From 0:00-3:00: 2 Rounds of 10 Pushups 10 Squat Jumps From 3:00-6:00: 2 Rounds of 12 Pushups[…]

Posted in WOD

6.5.20

CrossFit 972 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 8 Quality Minutes: (Alternate hands each round) 1 Jump Rope Complex ( 10 Both, 10 Right. 10 Left. 10 Both) 5 DB Suitcase Deadlifts 5 DB Front Squats 5 DB Push Press 1 Spiderworm after each round Metcon Macho Taco (AMRAP – Rounds and[…]

Posted in WOD

5.5.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Radar (Time) For Time: 400 Meter Run 9-12-15: Deadlfts (185/135) Lateral Barbell Burpees 800 Meter Run 15-12-9: Deadlfts (185/135) Lateral Barbell Burpees 400 Meter Run Rx+: 205/145 972 At Home Warm-up Metcon (No Measure) 400 Meter Run —into— 3 Rounds: 30 Seconds Samson Stretch 15 Glute Bridges[…]

Posted in WOD

4.5.20

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Front Squat + Thruster Every 1:30×5 Sets 3 Pausing Front Squat 3 Front Squat 3 Thrusters Metcon Workaholic (Time) For Time (20min cap) 3 Rounds: 30/20 Calorie Row 15 Chest to Bar Pull-ups Directly Into… 3 Rounds: 20 Alternating Dumbbell Snatches (50/35) 15 Thrusters (95/65) Leftover[…]

Posted in WOD

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[…]

Posted in WOD