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: Friday June 6, 2014

A. Front squat @ 20X2: 6,4,4,2,2; rest 180 seconds B. AMRAP kipping pull ups in 20 seconds; rest 80 seconds x 5 sets + ALAP in 5 minutes; L hang from pull up bar -each time you drop from the bar, complete: 15 lying back extensions (supermans)

CrossFit 972 WOD: Tuesday June 3, 2014

5 sets (minutes): 10 TnG deadlifts at the top of the minute AMRAP double unders in the time remaining (rest 3 minutes) + AMRAP in 5 minutes; 1 knee to elbow 1 box jump – 24/20″” 2 kte 2 bj 3/3, etc, as high as you can climb in 5 minutes (rest 3 minutes) +[…]

CrossFit 972 WOD: Saturday May 3, 2014

AMRAP in 10 minutes; 5 KB snatch, right arm 5 KB snatch, left arm 5 strict pull-ups 20 CF Sit Ups + rest 3 minutes + AMRAP in 10 minutes; 10 push ups 15 wall ball shots, 20/14 to 10″” 40m bear crawl

CrossFit 972 WOD: Tuesday April 8, 2014

death by pull ups, starting at 7 reps (7 on the first minute, 8 on the second minute, 9 on the third, etc) – Sub Ring rows or Jumping Pull Ups + 30 DB man makers for time (DB burpee + overhead), 30#/20# + 500m row, all out