CrossFit 972 WOD: Monday March 31, 2014

a1. clean grip deadlift @ 20X0: 2-3 reps x 6 sets; rest 90 seconds a2. ring push ups: AMRAP (-1) x 5 sets; rest 90 seconds + for time; 20 double unders 25 walking lunge steps 40 double unders 25 walking lunge steps 60 double unders 25 walking lunge steps 80 double unders 25 walking[…]

CrossFit 972 WOD: Thursday March 27, 2014

A. Power Snatch to a max in 12min B. Power Snatch 3×1 @ 85% C. AMRAP 10min 12 Burpees 12 Wallball 20-10/14-9 Gut Check: 5x 10 Band Pull Aparts

CrossFit 972 WOD: Wednesday March 26, 2014

A. back squat @ 30X0: 1.1.1 x 5; rest 120 seconds, keep bar speed high here + AMRAP in 8 minutes; 7 kipping pull-ups 7 push press – 50kg/35kg 7 burpee box jumps – 24/20″

CrossFit 972 WOD: Tuesday March 25, 2014

1 min row for calories 1 min push ups 1 min shuttle run 1 min KB Swings overhead- 1.5/1pd 1 min walking lunge steps rest 2 min between each round actively X 6 sets

CrossFit 972 WOD: Monday March 24, 2014

A. push jerk.split jerk: 2.1, building in 10 minute; keep the rest low, 1-2 minutes B. 5 KB/DB snatch e/arm OTM x 10 minutes; don’t drop the bell/DB between hand switches + AMRAP in 2 minutes; 85 double unders AMRAP burpees in the time remaining rest 2 minutes + AMRAP in 2 minutes; 20 burpees[…]

CrossFit 972 WOD: Friday March 21, 2014

With a partner: 7 min AMRAP: p1. plank hold p2. burpees over planked parter + rest 3 min + 7 min AMRAP: p1. hanging from pull up bar p2. kb swings + rest 3 min + 7 min AMRAP: p1. 200 m run p2. push ups * p2 can only accumulate reps while p1 is[…]