CrossFit 972 WOD: Friday June 27, 2014

For Time: 15 Kb swings overhead – heavy 60 sec double unders rest 2 minutes x 3 sets + For Time; 15 push press – moderate 60 sec box jump – 24/20″” rest 2 minutes x 3 sets Then . . . Not for Time; 25 strait leg ab mat sit ups 15 push ups[…]

CrossFit 972 WOD: Wednesday June 11, 2014

a1. clean grip deadlift: 2,2,2,2,2; rest 30-60 sec a2. ring push ups: AMRAP (-2); rest 120 seconds + amrap in 6 mins @ a hard continuous pace; 6 toes to bar 12 wall ball shots

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: Friday April 18, 2014

30 Sec Thrusters 65/45 30 sec box step ups 30 sec Push ups 30 sec seated med bal twists rest 2 min 40 Sec Thrusters 65/45 40 sec box step ups 40 sec Push ups 40 sec seated med bal twists rest 2 min 50 Sec Thrusters 65/45 50 sec box step ups 50 sec[…]

CrossFit 972 WOD: Thursday April 17, 2014

A1. Ring rows @ Tempo: 7-12 reps; rest 45 seconds A2. Push ups @ Temp: AMRAP; rest 45 seconds… A3. Anchored ab mat sit ups: 15-25 reps; rest 2-3 mins X5 sets 4 minutes unbroken air squats for reps… (each time you break, stop moving, pause at the top, etc., you must drop and complete[…]