CrossFit 972 WOD: Thursday May 29, 2014

12 min AMRAP 14 row calories 10 HR push-ups 5 box jumps – 24″/20″ rest 3 min 12 min AMRAP 10 wall ball shots 6 no jump burpees 200m run

CrossFit 972 WOD: Saturday May 17, 2014

“Jackie” For Time: 1000m row 50 thrusters – empty barbell (20/15kg) 35 pull-ups

Open WOD 14.4

Helen – 3 rounds for time of: 400 Meter Run, 21 KB Swings (53/35), 12 Pull Ups *Compare to April 16th

Overhead Squats – Build to a tough 5 reps in 15 minutes. “Nancy” 5 rounds for time: Run 400 Meters 15 Overhead Squats 95/65

30 mins of E.M.O.M. (Every Min On the Min) 3 Power Snatch on every odd min 8 Burpees on every even even min

“Barbara” 5 Rounds 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats -Rest 3 mins between rounds-

A. Front Squat 3 X 5 sets B. “Cindy” 10 min AMRAP 5 pull ups 10 push ups 15 air squats

“Helen” 3 rounds for time: 400 Meter run 21 KB Swings 53/36 12 Pull ups

“Grace” 30 Clean and Jerks for time: 135/95