CrossFit 972 WOD: Wednesday June 18, 2014

A. hang power snatch – building for 15 minutes to a tough single B1. pendlay row @ 2010: 10,10,10; rest 60 seconds B2. turkish get ups: 3/arm x 3 sets; rest 60 seconds C. banded good mornings: 65 reps anyhow

CrossFit 972 WOD: Tuesday June 17, 2014

A1. 12-15 touch and go deadlifts; rest 60 seconds A2. 400m run @ a moderately hard pace (building per set); rest as needed last run is all out for the day B1. 1 min side bridge right; rest 1 minute B2. 1 min side bridge left; rest 1 minute x 4 sets

CrossFit 972 WOD: Monday June 16, 2014

A. weighted walking lunge steps: 10 alt. reps/leg (20 total) x 5 sets; rest between sets; keep the weight tough per set + 12 minute AMRAP: 3 wall walks 10 box jumps – 24/20″” 30 double unders

CrossFit 972 WOD: Saturday June 14, 2014

5 stations 1 minute at each station with 1 minute rest bewtween rounds 3 Rounds each for total reps of: Wall Balls 20/14 Sumo DL to HP 95/65 Box Jumps, 24/20 Push Press 75/55 Row for Cal with 1 minute rest between rounds

CrossFit 972 WOD: Friday June 13, 2014

p1 – 50/35/20 calories rowed p2 – AMRAP box step ups (24/20″”) p3 – AMRAP double unders score is time The Rules: – one person starts at each station and stays in that order – each person gets 50 cals while the other two complete the station 2/3, then 35, then 20, etc., until completion

CrossFit 972 WOD: Wednesday June 11, 2014

a1. clean grip deadlift: 2,2,2,2,2; rest 30-60 sec a2. ring push ups: AMRAP (-2); rest 120 seconds + amrap in 6 mins @ a hard continuous pace; 6 toes to bar 12 wall ball shots

CrossFit 972 WOD: Monday June 9, 2014

10 rounds for time: 2 wall walks Heavy Farmers carry from Red Stripe Wall to Outside Fire lane and back (Rest exactly 2 min) Then . . . 100 abmat sit ups for time (Rest exactly 2 min) Plank hold as log as possible