CrossFit 972 WOD: Wednesday May 28, 2014

A. Beginners: 35-50 pull-up negatives anyhow @ 5 sec negative per rep A. Intermediate: AMRAP strict pull-ups in 10 mins A. Advanced: build to a tough 5 rep wtd. strict pull-up in 10 mins B1. Wtd walking lunge steps: 16-20 alt. steps -Rest 60 seconds B2. Front leaning rest on rings: AMRAP – rest 120[…]

CrossFit 972 WOD: Monday May 26, 2014

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to[…]

CrossFit 972 WOD: Saturday, May 24, 2014

For Time: Men Rx/Scale 100 M Farmer Carry #53/35 10 Box Jumps “30/24 200 M Run 10 front squats #135/95 100 M Farmer Carry #53/35 20 GHD Back Extensions 20 Weighted Sit-Ups #20 100 Double Unders/ 200 Singles Female Rx/Scale 100 M Farmer Carry #35/25 10 Box Jumps “24/20 200 M Run 10 front squats[…]