22.7.20

CrossFit 972 – CrossFit View Public Whiteboard Stamina Builder Metcon (AMRAP – Reps) On the 2:00 x 4 Rounds: 7 Chest to Bar Pull-ups 7 Double Dumbbell Power Cleans 35/20 Max DB Front Rack Lunges 35/20 RX+: 50/35; 7 Bar Muscle-Ups Score is total number of lunges Metcon Poker Face (3 Rounds for reps) AMRAPx5[…]

Posted in WOD

21.7.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Deadlifts 9 Sets of 2 Banded Deadlifts Sets 1-3: 45% of 1RM Deadlift Sets 4-6: 50% of 1RM Deadlift Sets 7-9: 55% of 1RM Deadlift Tempo is 3sec down, explode up Metcon 7 Wonders (Time) 3 Rounds: 7 Deadlifts (95/65) 7 Toes to Bar 7 Push[…]

Posted in WOD

20.7.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 1RM Front Squat EMOMx10 1 Front Squat (building) —directly into— 3 attempts to find a heavy 1RM Metcon Unicycle (AMRAP – Reps) AMRAPx10 1200/1000m Row 100 Double Unders —immediately into— Max Power Snatches (115/85) in time remaining RX+: 50/35 Cal Bike; 135/95

Posted in WOD

17.7.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat 3-6-12 Take 15- 20 minutes to complete 3 Reps @ 109% of 10RM Back Squat 6 Reps @ 102% of 10RM Back Squat 12 Reps @ 94% of 10RM Back Squat Metcon Floor It (Time) Every 5:00 minutes for 5 Rounds: 5 Kipping HSPU 5[…]

Posted in WOD

16.7.20

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Metcon (No Measure) 4 Giant Sets 12-15 Narrow Stance DB Deadlifts —immediately into— 12-15 Single DB Floor Press —rest 90 seconds between sets— Metcon (No Measure) 4 Giant Sets 12-15 DB Pendlay Row —immediately into— 12-15 DB Hammer Curl ( both at the same time)[…]

Posted in WOD

15.7.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Minutes to Win It (5 Rounds for reps) 5 Rounds for Total Reps: 1 Minute Max Burpees 1 Minute Max Kettlebell Swings 53/35 1 Minute Max Calorie Row 1 Minute Rest RX+: 70/53; Calorie Bike Midline Metcon (No Measure) 3 Giant Sets: 5 Hollow Inchworms 100 Meter[…]

Posted in WOD

14.7.20

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Conditioning Metcon (AMRAP – Reps) Every 2:00 x 18: (3 Rounds at Each Station) A) 1:30 for Max Double-Unders B) 1:30 for Max Kipping HSPU C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans RX+: Strict HSPU *Score is total DU and HSPU **Not[…]

Posted in WOD

13.7.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squat 10-8-6-4-2 Every 3:00 x 5 Sets: Set 1: 10 Reps @ 69% of 1RM Front Squat Set 2: 8 Reps @ 74% of 1RM Front Squat Set 3: 6 Reps @ 79% of 1RM Front Squat Set 4: 4 Reps @ 86% of 1RM Front[…]

Posted in WOD

10.7.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat 3-6-12 Take 15-20 minutes to complete… 3 Reps @ 106% of 10RM Back Squat 6 Reps @ 99% of 10RM Back Squat 12 Reps @ 91% of 10RM Back Squat Metcon Dirt Nap (Time) 3 RFT: 15 Hang Squat Cleans (95/65) 15 Lateral Barbell Burpees[…]

Posted in WOD

9.7.20

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Metcon (No Measure) 4 Giant Sets 20 Single DB Front Rack Depth Reverse Lunges (10/leg) —rest 15 seconds— 40 Glute Bridges —rest 90 seconds between sets— Metcon (No Measure) 4 Giant Sets 15 Single DB Crush Grip Bench Press —immediately into— ME Close Grip Push[…]

Posted in WOD