CrossFit 972 WOD: Friday, January 31, 2014

a. power clean.hang clean.clean: 1.1.1 x 5; rest 3 min b. 15 sec ball slams; rest 45 seconds x 8 sets + AMRAP in 15 minutes; 50 ring push ups 50 wall ball shots 50 KB snatch – 53″” AMRAP HSPUs in the time remaining

CrossFit 972 WOD: Wednesday, January 29, 2014

A1. Overhead Squat Cluster: 2.2 x 5 sets; rest 1 min A2. Double Unders: AMRAP in 30 seconds x 5 sets; rest 2 min AMRAP in 6 minutes; 5 chest to bar pull-ups 5 box jumps – 24/20″” 10 KB swings – 2/1.5pd + 2 minute rest + AMRAP in 3 minutes; 5 chest to[…]

CrossFit 972 WOD: Tuesday, January 28, 2014

3 Sets: 8-10 UB front squats – moderate and fast 2 mins of [15 sec burpee + 15 sec burpee pull-ups] rest 2 minutes between each set; 3 Sets: 8-10 UB push jerk – moderate and fast 400m run rest 2 minutes between each set; + 5 minute intermission + 3 Sets; 30 sec front[…]

CrossFit 972 WOD: Monday, January 27, 2014

3 times through of: 30 sec AMRAP DB snatch from deck -rest 30 secs- 30 sec AMRAP double unders -rest 30 secs- 30 sec AMRAP row for calories -rest 30 secs- BREAK 5-10 MINS Then repeat! 3 times through of: 30 sec AMRAP DB snatch from deck -rest 30 secs- 30 sec AMRAP double unders[…]