tuesday 8th, 2017

CrossFit 972 – CrossFit Conditioning a: Suspended DB Row (4×8/arm 2sec hold at top of row) b: Ring Push Ups (4×10) Metcon Metcon (AMRAP – Reps) for reps min 1-3 plate ohs 25/10 min 3-6 kettlebell swings 53/35 min 6-9 kettlebell jerks 53/35 min 9-12 rest min 12-15 wall balls 20/14 min 15-18 burpees min[…]

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saturday 5th, 2017

CrossFit 972 – CrossFit a: Metcon (Weight) teams of 2 12min to find 1rm clean score is cumulitive weight of both partners b: Metcon (AMRAP – Rounds and Reps) 20min amrap 20 deadlift 225/185 10 bar over burpee 20 toes to bar 10 box jumps 24/20 200m partner med ball run 20/14

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wednesday 2nd, 2017

CrossFit 972 – CrossFit Conditioning a: Split Squat Jumps (4×10/leg) in split squat position, jump upwards pushing off lead leg.1min rest between sets only add weight once movement efficient enough to allow. b: Strict Press to Tricep Extension (barbell) (4×10) perform strict press. when lockout overhead is achieved lower barbell behind head into tricep extension.1min[…]

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tuesday 1st, 2017

CrossFit 972 – CrossFit Conditioning Turkish Get Up (30 ahap) Kettlebell Single Leg Deadlift (40 ahap) Metcon Metcon (AMRAP – Rounds and Reps) 6min amrap 6 goblet squat 6 russian kb swing 53/35rx – 70/53 rx+

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monday 31st, 2017

CrossFit 972 – CrossFit Weightlifting a: Back Squat (5×3 @101×1 ) rest 2min between sets rx is 70% of 1rm b: Walking Lunge Steps (4×12 ahap) Metcon Metcon (AMRAP – Rounds) 10min amrap 25m side shuffle 3 burpees 25m side shuffle 3 burpees

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saturday 29th, 2017

CrossFit 972 – CrossFit Metcon What. Will. It. Be? DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here

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wednesday – 26th, 2017

CrossFit 972 – CrossFit Weightlifting a: Bench Press (Dumb Bell) (5×10) b: Standing Overhead DB Tricep Extension (5×10) two hands on the dumbell, from an overhead and fully extended position of the arms, lower the weight behind the head, full range of motion is complete when elbows break 90degrees, raise back up overhead. c: Weighted[…]

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