CrossFit 972 WOD: Wednesday April 2, 2014

5 hang power cleans 5 push press rest 30 seconds AMRAP chest to bar pull ups in 20 seconds rest 30 seconds 200m row sprint AFAP rest as needed x 5 sets

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: 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[…]

CrossFit 972 WOD: Wednesday March 12, 2014

800m run @ 70% + rest 4 minutes + AMRAP in 6 minutes 10 HR push ups 16 atl. walking lunges steps + rest 4 minutes + 800 me as fast as you can

CrossFit 972 WOD: Monday March 10, 2014

A. Back Squat @ 20X0: 3 tough reps every 90 seconds X 8 sets B. Kipping Pull-ups: AMRAP sets of 3-5 unbroken in 5 minutes + for reps/time; 1 min AMRAP KB/DB snatch (below knee start) 1 min AMRAP Burpees 1 min AMRAP Wall Ball Shots 400m run @ 90% effort

CrossFit 972 WOD: Monday – March 3, 2014

A. front squat cluster: 3.3 x 5; rest 10 seconds re-racked between clusters; rest as needed between sets; work up to a heavy top end last set B. thruster cluster: 5.5.5 x 3-5; rest 3-5 breaths with bar on the ground or rack between clusters; rest 60 seconds between sets; moderate load and speed per[…]