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: 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: 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: Wednesday May 28, 2014

A. Beginners: 35-50 pull-up negatives anyhow @ 5 sec negative per rep A. Intermediate: AMRAP strict pull-ups in 10 mins A. Advanced: build to a tough 5 rep wtd. strict pull-up in 10 mins B1. Wtd walking lunge steps: 16-20 alt. steps -Rest 60 seconds B2. Front leaning rest on rings: AMRAP – rest 120[…]