LEVEL 1 WOD
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May 26th, 2014

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Category: CROSSFIT WOD
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0433 “JOHNSON”

MEMORIAL DAY HERO WOD : JOHNSON Complete as many rounds in 20 minutes as you can of: 9 Deadlift 245/165 8 Muscle-upS 9 Squat clean 155/105 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, Read more...

May 24th, 2014

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MEMORIAL DAY HOURS

HELLO, DISTRICT 7 WILL BE OPEN ON MONDAY MAY 26TH AT 8:00 AM FOR LEVEL 1 AND 2 CLASSES AND WE WILL HAVE BOOTCAMP AT 9:00 AM. WE WILL BE CLOSED FOR THE REST OF THE DAY AND THEN BACK TO REGULAR HOURS ON TUESDAY. THANKS HAVE A GREAT MEMORIAL DAY WEEKEND.

May 23rd, 2014

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Category: LEVEL 1 WOD
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010 “PARTNER WOD”

WARM UP: 25 DOUBLE UNDERS 25 PUSH UPS 2 ROUNDS MOBILITY: SHOULDER / CHEST (10 MINS) STRENGTH: BENCH PRESS 4 X 8 (HEAVY AS POSSIBLE) BAND PRESS DOWNS 3 X 20 WOD: JERRY RELAY “Jerry” For time: Run, 1 mi Row, 2000 m Run, 1 mi Complete with a partner in intervals of 200 m Read more...

May 22nd, 2014

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Category: LEVEL 1 WOD
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09 “NICOLE”

WARM UP: 500 M ROW 50 M BEAR CRAWL 400 M RUN 2 RNDS SKILL: POWER CLEAN STRENGTH: 6 MINUTE EMOM 4 POWER CLEANS @ 80% 4 BAR FACING BURPEES WOD: NICOLE Complete as many rounds in 20 minutes as you can of: Run, 400 m Pull-up Max Set COOL DOWN: 80 FT SEAL CRAWL

May 21st, 2014

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Category: LEVEL 1 WOD
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08

WARM UP: 400 M RUN 10 GOODMORNINGS 80 FT INCH WORM 3 ROUNDS MOBILITY: ROLL OUT STRENGTH: DEADLIFT 5 X 5 @ 75% WOD: 3 RFT 400 M RUN 25 BACK EXTENSIONS 25 AB MAT SIT UPS COOL DOWN: STATIC STRETCH