Crossfit 972 WOD: Monday, July 21, 2014

Crossfit 972 a1. WTD DB/KB walking lunge steps: 10/leg; rest 10 seconds a2. Standing single arm DB/KB press: 10-15/arm; rest 10 seconds a3. Unloaded squat jumps: 10 reps; rest 10 seconds a4. 30 burpees AQAP Rest 3 min x 5 sets https://docs.google.com/spreadsheet/ccc?key=0ApI_zfVt3SttdHJWbTJwaVJLcnM2V0tDS0luTjdsY2c&usp=docslist_api

CrossFit 972: Friday, July 4, 2014, CLOSED

Happy Fourth of July from CrossFit 972! We will be closed Friday, July 4, 2014. We hope you have a great holiday and that as you celebrate our great country you will remember the men and women who sacrificed their lives for our freedom!

CrossFit 972 WOD: Friday June 27, 2014

For Time: 15 Kb swings overhead – heavy 60 sec double unders rest 2 minutes x 3 sets + For Time; 15 push press – moderate 60 sec box jump – 24/20″” rest 2 minutes x 3 sets Then . . . Not for Time; 25 strait leg ab mat sit ups 15 push ups[…]

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