Crossfit 972 WOD: Saturday, July 26, 2014
Crossfit 972 WOD 24 Minutes of: Every Even Minute 10 burpee Pull Ups Every Odd Minute 30 Double Unders
CrossFit double-unders
Crossfit 972 WOD: Friday, July 18, 2014
Crossfit 972 1 min thrusters – 20/15kg 1 min double unders 1 min box jumps – 24/20 Rest 4 minutes x 5 sets Rep count must improve each round!
CrossFit 972 WOD: Tuesday July 1, 2014
3 Hang power clean 2 Hang squat cleans 1 Squat clean rest 2 mins x 5 sets + 6 mins of: 3 toes to bar 3 pull-ups – complete each set of 6 reps without coming off the bar; as many sets as possible
CrossFit 972 WOD: Thursday June 26, 2014
A. HBBS 5-5-5-3-1-1-1; rest 60 secs bt sets, find a heavy single B. 15 min AMRAP of: 10 Wall Balls 7 Push-Ups 5 Burpees
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: 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: 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
CrossFit 972 WOD: Saturday June 7, 2014
Every minute on the minute x 27 minutes; minute 1 – 3 power cleans minute 2 – 15 wall ball shots minute 3 – 9 burpee box jumps
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) +[…]