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 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: 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