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
pull-up
WOD – Monday 18th, 2014
AMRAP in 20 minutes; 3 strict press – 115/75 10 kipping pull-ups 15 HR push ups 30 double unders
WOD Tuesday 5th, 2014
50 wall ball shots – 20/14 to 10’ rest 2 minutes 40 box jumps – 24/20” rest 2 minutes 30 chest to bar pull-ups rest 2 minutes 20 clean and jerk – 60/40kg rest 2 minutes
CrossFit 972 WOD: Saturday, July 5, 2014
Start your Saturday off right at CrossFit 972! 7 sets for total time; 10 chest to bar pull-ups 10 clapping push ups 20 box jump – 20/14 25 air squats rest 2 minutes between each set
CrossFit 972 WOD: Wednesday June 25, 2014
a. push press – Work to a heavy triple b. 3 push press EMOM x 8 Minutes – no misses c. 30 DB man makers for time – 30/20/hand (m/f)
CrossFit 972 WOD: Friday May 30, 2014
Teams of 2 Each Team completes: 500m row 125 double unders (each teammate completes) 50 deadlifts 225/165 (split anyhow between teammates) 50 toes to bar (split anyhow)
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[…]
CrossFit 972 WOD: Monday May 26, 2014
“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to[…]
CrossFit 972 WOD: Saturday, May 24, 2014
For Time: Men Rx/Scale 100 M Farmer Carry #53/35 10 Box Jumps “30/24 200 M Run 10 front squats #135/95 100 M Farmer Carry #53/35 20 GHD Back Extensions 20 Weighted Sit-Ups #20 100 Double Unders/ 200 Singles Female Rx/Scale 100 M Farmer Carry #35/25 10 Box Jumps “24/20 200 M Run 10 front squats[…]
CrossFit 972 WOD: Monday May 19, 2014
For time: 40 Ring Dips Run 400 meters 50 HR Push-ups Run 400 meters 40 Handstand push-ups Run 400 meters