WOD

CrossFit 972 FTA – July 2


CrossFit 972 – Functional Training

Burpees (12.12.12.12.12)

Knees To Elbow (10.10.10.10.10)

Box Jumps (8.8.8.8.8)

Ring Rows, Banded Pull-Ups, Pull-Ups (6.6.6.6.6)

*find your ability

Metcon (Time)

20 “Man Makers”

Rx 20lb / 30lb

Crossfit – Thursday 2nd, 2015


CrossFit 972 – CrossFit

Weightlifting

Metcon (Time)

50 back squats for time.

95/65rx – 135/95rx+

Not from rack. 5 burpees every time the bar comes off your back.

Metcon

Metcon (4 Rounds for time)

4rft

20 cal row

25m tire flip

375m run

rest as needed

score each round individually

each round is a sprint

Crossfit – Wednesday 1st, 2015

CrossFit 972 – CrossFit

Conditioning

Farmer’s Carry (200m x 3)

pinch plates

score the weight in each hand as your reps

Metcon

Metcon (Time)

4rft

20 hang power snatch 95/65

40 double unders

200 meter run

CrossFit 972 FTA – Tuesday June 30


CrossFit 972 – Functional Training

Overhead Squat (3.3.3.3.3)

* Proper Mechanics, Consistency, then Intensity!

Metcon (Time)

3rds:

400m run

25 wall balls
*Scale appropriately

Crossfit – Tuesday 30th, 2015


CrossFit 972 – CrossFit

Gymnastics

Ring Rows (100 reps for quality, break as needed)

try to get as horizontal as possible. prop feet on box for greater degree of difficulty.

Metcon (AMRAP – Rounds and Reps)

15min amrap

10 thrusters 75/55

10 toes to bar

CrssFit 972 FTA – Monday June 29


CrossFit 972 – Functional Training

Deadlift (5.5.5.5.5)

Metcon (Weight)

3 sets:

10 back ext

Rest as needed

Then..

DB/KB bent over row

Rest as needed

Metcon (Time)

3 rounds each

P1: 250m Row

P2: KB Front Rack Hold @ 53#/35# per hand

(partner cannot row until other has bells in rack position)

()

Crossfit – Monday 29, 2015


CrossFit 972 – CrossFit

Weightlifting

a: Jerk Balance (3.3.3 )

moderate load rest 90sec between sets

b: Split Jerk (build to heavy double in 15min)

c: Bent Over Row (25.25.25)

light load, keep back engaged, no deviation of positioning.

Crossfit – Saturday 27th, 2015


CrossFit 972 – CrossFit

There will be no scheduled classes today as we host the EastSide Friendly Oly meet!

CrossFit FTA – Saturday June 27


CrossFit 972 – Functional Training

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*scale appropriately

Crossfit – Friday 26th, 2015


CrossFit 972 – CrossFit

Open Gym