WOD – Wednesday 27th, 2014

a1. beginner: AMRAP horizontal ring rows; rest 90 seconds a1. intermediate: AMRAP strict pull-ups; rest 90 seconds a1. advanced: 4-6 weighted pull-ups; rest 90 seconds a2. turkish get ups: 3 heavy reps each side; rest 90 seconds x 5 sets b. 30 man makers not for time, break up however needed and rest while a[…]

CrossFit 972 WOD: Monday, February 10, 2014

7 TnG deadlifts 300m Row -rest 2 minutes- x 3 sets • 5 minute intermission 15 DB push press [15 sec burpees + 15 sec box jumps – 24/20″”] x 4 -rest 2 minutes- x 3 sets • 5 minute intermission 15-20 horizontal ring rows 15-20 push ups x 3 sets