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: Monday, July 21, 2014

Crossfit 972 a1. WTD DB/KB walking lunge steps: 10/leg; rest 10 seconds a2. Standing single arm DB/KB press: 10-15/arm; rest 10 seconds a3. Unloaded squat jumps: 10 reps; rest 10 seconds a4. 30 burpees AQAP Rest 3 min x 5 sets https://docs.google.com/spreadsheet/ccc?key=0ApI_zfVt3SttdHJWbTJwaVJLcnM2V0tDS0luTjdsY2c&usp=docslist_api

CrossFit 972 WOD: Saturday June 28, 2014

A. Back Squat – 3 x 3; 80% moderately tough loading; rest as needed B. Front Squat – 3 x 3; 80% moderately tough loading; rest as needed C. Overhead Squat – 3 x 3; 80% moderately tough loading; rest as needed D. AMRAP turkish get ups in 5 minutes; at 2 reps per arm