WOD

Crossfit – Friday 28th, 2014


Main – CrossFit

Weightlifting

a: Overhead Squat (4.4.4.4.4)

b: Bent Over Row (5.5.5.5.5)

Metcon

Metcon (Time)

30-20-10-5

sumo deadlift high pull

push jerk

95/65rx – 135/95rx+

Thanksgiving Day!


Main – CrossFit

CF972 Fam!

We are very grateful to be able to call each and every one of you family. In this wonderful world we are presented with an abundance of choices. In your freedom of choice in the box you prefer to associate yourself with you chose us. We hold that very dear to our hearts. We hope you all have a wonderful holiday and we’ll see you at the box asap. We’ll all need to give each other some support in burning off all that food!

Crossfit – Wednesday 26th, 2014

Main – CrossFit

Metcon

Metcon (Time)

3rounds for time

21 kb/db full snatch right arm

21 pullups

21 kb/db full snatch left arm

21 pullups

then

400m run

53/35rx

Crossfit – Tuesday 25th, 2014

Main – CrossFit

Metcon

Metcon (Time)

A-Aron

“You’re a tenth of the way there!”

400m run

Then…

11rds

2 full cleans

6 shoulder to overhead

Then

400m run

95/55rx – 135/95rx+

CrossFit 972 FTA – Tuesday, November 25


Main – Functional Training

Pistols (Practice)

Metcon (Weight)

A1. Goblet Squat – Heavy 10 reps

-rest 10secs

A2. Russian KB Swings

-rest 2mins

Metcon (AMRAP – Reps)

AMRAP Push-Ups

-rest 20 secs

300m row

-rest as needed

X 5 sets

Crossfit – Monday 24th, 2014


Main – CrossFit

Conditioning

a: Situp ( anchored medball toss ) (50)

b: Good Mornings (25)

c: Knees to Chest (weighted) (50)

Metcon

Metcon (Time)

for time

50 ring rows

50 pike push ups

50 burpees with 6in target

CrossFit 972 WOD – Saturday November 22

Main – CrossFit

Metcon (Time)

21 Turkish getup right arm

21 KB swings

21 overhead squats left arm

21 overhead squats right arm

21 KB swings

21 Turkish getup left arm

53/35 Rx

CrossFit 972 FTA – Saturday November 22


Main – Functional Training

Metcon (Weight)

A1. Deadlift 10 reps @ 41×2

- rest 10 secs

A2. 10 Burpees AFAP

- rest 2 mins

X4 sets

Metcon (Time)

50 wall balls 20/14 to 10′

-rest 2 mins

40 box jumps 24/20

-rest 2 mins

30 KB swings 53/35

-rest 2 mins

20 man makers 30/20

Crossfit – Friday 21st, 2014

Main – CrossFit

Weightlifting

We are going to pump, you up!

a: Deadlift (3.3.2.2.1.1)

b: Overhead Squat (3.3.2.2.1.1)

c: Push Press (6.6.4.4.2.1)

d: Curls (barbell) (6.6.4.4.2.1)

FTA WOD – Thursday, November 20, 2014


Main – Functional Training

Hollow Body.Superman (4mins of 20 secs on 10 secs off)

Tabata

Metcon (Weight)

6 min EMOM:

5 Strict Press

Metcon (AMRAP – Rounds and Reps)

15 mins:

10 Pull-Ups

10 Push- Ups