Crossfit 972 WOD: Thursday, July 24, 2014
Crossfit 972 WOD 200 Meter Row, 25 KB Swings 53/35, 15 burpees, 200 meter run, rest 4 min x 5
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CrossFit 972 WOD: Tuesday – February 18, 2014
a. clean grip deadlift – build to a TnG tough 5 reps + AMRAP in 9 minutes; 6 hang power cleans – moderate and unbroken 9 burpee over bar
CrossFit972 WOD – Thursday, June 20, 2013
Kipping Lecture: Related to Pull Ups and Muscle Ups. Skill Practice Muscle Ups. A. Establish Max Unbroken Muscle Ups. B. 100 Meter Sprint @95% effort rest 3 min x 3.
CrossFit972 WOD – Wednesday, June 19, 2013
A. Strict Press: 3 tough reps on the minute x 10 minutes B1.AMRAP push Ups (-2); rest 20 sec B2. AMRAP horizontal ring rows; rest 3 min x 5 sets C. L Hang from Bar; build 3 mins worth cumulative
CrossFit972 WOD – Monday, June 17, 2013
A1. Back Squat – @ 40X2 3 reps rest 10 sec A2. High Box Jumps (Stack Plates on Box) 3 reps ,rest 2 min x4 B. Partner Leg Throws 3 x 20 rest as partner works then switch. C. 800 meter run cool down
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[…]
CrossFit972 WOD – Thursday, June 6, 2013
Dead Lift 15 minutes to work up to a heavy triple Then 21-15-9 Deadlift @60% of heaviest Triple and Box Jumps 24/20
CrossFit972 WOD – Wednesday, June 5, 2013
Strict Press 3×3 rest 90 sec between sets Push Press 3×3 rest 90 sec Split Jerk 3×3 rest 90 sec Olympic Lifting 101 @ 6:30pm
CrossFit972 WOD – Tuesday, June 4, 2013
“GI Jane” 100 Burpee Pull Ups for Time
CrossFit972 WOD – Saturday, June 1, 2013
“Omar” For Time: 10 – 95lb Thrusters 15 Bar Facing Burpees 20 – 95lb Thrusters 25 Bar Facing Burpees 30 – 95lb Thrusters 35 Bar Facing Burpees