WOD

Crossfit 972 WOD: Wednesday, July 23, 2014

Crossfit 972 WOD
a. push press: build to a tough triple
b. power clean.front squat: 1.1 x every minute on the minute x 12 minutes – build periodically if possible
c. DB push press: 30 sec max reps/30 sec “rest” in the static overhead position x 4 sets; really light weight on this one

Crossfit 972 WOD: Tuesday, July 22, 2014

Crossfit 972 WOD
1 min thrusters, 20/15kg
1 min toes to bar
1 min row for calories
rest 4 minutes
x 6 sets

Crossfit 972 WOD: Wednesday, July 16, 2014

Crossfit 972 WOD: Wednesday, July 16, 2014

Crossfit 972
A. Halting full cleans (pause at knee for 3 seconds): 3,3,3,3,3,3; rest 180 seconds
B. 400m run; rest the time it takes you take 20 deep breaths; x 3 runs; keep run times consistent (+/- 3 seconds)

Crossfit 972 WOD: Tuesday, July 15, 2014

Crossfit 972 WOD: Tuesday, July 15, 2014

Crossfit 972
6 shoulder to overhead
Rest 15 seconds
AMRAP unbroken toes to bar
Rest 15 seconds
35 second row very hard effort
Rest as needed x 4-5 sets

Crossfit 972 WOD: Monday, July 14, 2014

Crossfit 972 WOD: Monday, July 14, 2014

 

Crossfit 972

3 rounds for time;

25 burpees 

25 Kb swings – 2/1.5pd