CrossFit972 WOD – Wednesday, June 26, 2013

A. 15 minutes to work up to a 1 rep max Push Press. B1.  Kipping Pull Ups: 5-10 reps, 5-10 reps, 5-10 reps  rest 10 sec between clusters; rest 60 seconds (Each Rep range is a cluster, mark pull ups somewhere between 5-10, drop for 10 sec, over three clusters) B2.  Dual KB overhead carry: […]

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