WOD – Tuesday 29th, 2014

a. front squat @ 32X2: 3-4 reps x 3 sets; rest 2-3 minutes b. back squat @ 30X2: 3-4 x 3 sets; rest as needed – last set toughest for the day c. 400m run @ 70% – jog pace rest 3 minutes 400m run @ 80% – run pace rest 3 minutes 400m run[…]

CrossFit 972 WOD: Saturday, May 24, 2014

For Time: Men Rx/Scale 100 M Farmer Carry #53/35 10 Box Jumps “30/24 200 M Run 10 front squats #135/95 100 M Farmer Carry #53/35 20 GHD Back Extensions 20 Weighted Sit-Ups #20 100 Double Unders/ 200 Singles Female Rx/Scale 100 M Farmer Carry #35/25 10 Box Jumps “24/20 200 M Run 10 front squats[…]

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[…]