WOD

crossfit – friday 4th, 2015


CrossFit 972 – CrossFit

FTA – Thursday September 3, 2015


CrossFit 972 – Functional Training

Press.Push Press (3.3 X 5 sets)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 wall balls

10 push-ups

10 sit-ups

crossfit – thursday 3rd, 2015


CrossFit 972 – CrossFit

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

FTA – Tuesday September 1, 2015


CrossFit 972 – Functional Training

Row Tech: 10 Minutes (No Measure)

Metcon (6 Rounds for calories)

6 sets @ consistent pace per set;

15 box jump, step down

rest 10 seconds

AMRAP calories rowed in 60 seconds

rest 3-5 minutes

crossfit – tuesday 1st, 2015


CrossFit 972 – CrossFit

Technique

10-15 min explaining handstand pushup tech

10-15 working through all hspu variations from basic to kipping

Gymnastics

Max Handstand Pushup X 6 (AMRAP – Reps)

for reps

6 attempts at max effort hspu

crossfit – monday 31st, 2015


CrossFit 972 – CrossFit

Technique

review tech for clean

Weightlifting

Clean (build to 2 rep heavy)

Metcon

Metcon (Weight)

12min emom

2 cleans @ 85% of 2rh.

crossfit – saturday 29th, 2015


CrossFit 972 – CrossFit

Metcon

Metcon (AMRAP – Reps)

team of 3

for reps

A –

partner 1 row 500m

partner 2 amrap man maker 35/15

partner 3 rest

rotate through 2 rounds

B –

partner 1 tire flip 25m

partner 2 amrap box jump 24/20

partner 3 rest

rotate through 2 rounds

C –

partner 1 run 400m

partner 2 amrap back squat 95/65

partner 3 rest

rotate through 2 rounds

35min time cap
no break between a-c

count total reps of

man makers, box jumps, and back squats toward score

crossfit – friday 28th, 2015


CrossFit 972 – CrossFit

open gym / skill developement

FTA – Thursday August 27


CrossFit 972 – Functional Training

Metcon (No Measure)

3 rounds;

15 KB swings

400m run

rest 2 minutes b/t each round

5 minute intermission, including 2 minutes from last set above

3 rounds;

10 broad jumps

350m row

rest 2 minutes b/t each round

5 minute intermission, including 2 minutes from last set above

superman hold – 1 min hold; rest 1 min x 3 sets

crossfit – thrusday 27th, 2015


CrossFit 972 – CrossFit

Weightlifting

Bench Press (6×10)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups