CrossFit 972 WOD: Saturday April 19, 2014

AMRAP in 3 minutes: 3 burpees 3 chest to bar pull ups -rest 3 minutes 3 minute row for calories -rest 3 minutes AMRAP in 3 minutes 10 walking lunge steps 5 push ups -rest 3 minutes 3 minute double unders for reps -rest 3 minutes AMRAP in 3 minutes: 3 box jumps 20/24 3[…]

CrossFit 972 WOD: Tuesday March 25, 2014

1 min row for calories 1 min push ups 1 min shuttle run 1 min KB Swings overhead- 1.5/1pd 1 min walking lunge steps rest 2 min between each round actively X 6 sets

CrossFit 972 WOD: Wednesday – February 26, 2014

AMRAP kipping pull ups 400m run @ 90% of aerobic effort rest as needed X 3 sets + 10-14 DB/KB push press 90 sec row for calories rest 3 minutes X 3 sets + If time allows, coaches choice posterior chain accessory work