CrossFit972 WOD – Wednesday, June 12, 2013

3 rounds @95%: 7 tough DB Thrusters, 200 Meter Run, rest 4 min Then…..5 Minutes Coach Led Mobility/skill,  Active Rest Then…. 3 rounds @95%  5 Sumo deadlift to high pulls  115/85, 5 Squat Cleans 115/85, 60″ Burpees Rest 4 Min.

CrossFit972 WOD – Monday, June 10, 2013

A.  Front Squat – @ Tempo 4 0 X 2   5,5,3,3,10   rest 2-3 min B. Overhead Plate box step ups, knee height box: 20 reps total x 3-4 sets; rest 90 sec C1. Hollow Rock: 30 sec hold; rest 10 sec C2. Flutter kicks: 30 sec; rest 10 sec  x 5 sets

CrossFit972 WOD – Saturday, June 8, 2013

Did you get better?  Compare scores to 3/19 Filthy 50:For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 pounds 50 Back extensions 50 Wall ball shots, 20/14 pound ball 50 Burpees 50 Double unders Bring your game[…]

CrossFit972 WOD – Friday, June 7, 2013

3 minute AMRAP: 3 135/85 Squat clean and 10 Bar Facing Burpees.   Rest 3 minutes 3 minute AMRAP: 3 135/85 Squat clean and 10 Bar Facing Burpees.   Rest 3 minutes 3 minute AMRAP: 3 135/85 Squat clean and 10 Bar Facing Burpees.   Rest 3 minutes 3 minute AMRAP: 3 135/85 Squat clean[…]