WOD – Tuesday 26th, 2014
A. Push Press – Build to a heavy single B. Each set @ 85-90% of all out effort 8 push press – tough but unbroken rest 10 seconds 25 unbroken KB swings rest as needed x 3 sets
kettle bell swing
WOD – Saturday 23rd, 2014
for time 100 Double unders 10 pull-ups 10 overhead KB swings 90 Double unders 9 pull-ups 9 overhead KB swings etc.on down to 10 Double unders 1 pull-ups 1 overhead KB swings
CrossFit 972 WOD: Thursday, July 3, 2012
Handstand drills and skills – 10 to 15 minutes + 21-18-15-12-9-6-3 for time of: KB swing overhead – 2PD/1.5pd hand release push ups
CrossFit 972 WOD: Tuesday June 24, 2014
8 minutes to establish Max Unbroken Double Unders Then….. “Helen” 3 rounds for time: 400 Meter Run 21 Kettle Bell Swings 53/35 12 Pull Ups
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: Thursday June 5, 2014
3 min AMRAP: 10 KB swings 12 push ups 14 walking lunges rest 2 min x 5
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: Wednesday May 21, 2014
24 Turkish get-ups 30 Swings 16 Turkish get-ups 20 Swings 8 Turkish get-ups 10 Swings
CrossFit 972 WOD: Friday May 16, 2014
A1. Back Squat: 3 reps @ 31×1 A2. 30 sec Burpees rest 3 min x 5 Sets B1. Ring Dips – AMRAP (-1) B2. GHD Sit Ups 15 reps x 4 sets rest 90 sec
CrossFit 972 WOD: Wednesday May 7, 2014
Build to a heavy set of 3 Turkish Get Ups Then…… On a 15 min countdown 3 sets of: 15 Pull-Ups 30 Push-Ups AMRAP KB Swings in remaining time 70/53 TechniqueWOD – Matt Hoff Teaches Me How To Do A Better Turkish Getup