CROSSFIT WOD

May 30th, 2017

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01209

1. For time: Run, 1 mile 150 Double Unders 50 Burpees Run, 800 m 100 Double Unders 35 Burpees Run, 400 m 50 Double Unders 20 Burpees   2. ROM WOD (15 MINS)

May 28th, 2017

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01208 (Memorial Day “Murph” 9:00 am)

1. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred Read more...

May 27th, 2017

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Memorial Day hours. ( 05/29/17)

Hey guys District 7 Crossfit will be open at 9:00 am  on Monday May 29th (Memorial day). We will have our first heat of Murph starting at 9:30 am, we will have a heat every hour as needed in case you cant make it by 9:30 am. We will be having a pot luck / Read more...

May 26th, 2017

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01207

1. 2 SETS: 200 M RUN 10 KB HIGH PULL + GOBLET SQUAT 10 K2E   2. SQUAT FIX (10 MINS)   3. EVERY 2 MINUTES FOR 10 MINUTES ( 5 SETS) 10 BACK SQUATS ( START AT 50% AND WORK UP TO A 10 REP MAX)   4. 3 rounds for time of: Run, Read more...

May 25th, 2017

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01206

1. Every 1 min for 20 mins, alternating between: 15 Kettlebell Swing (American)s, 53/36 lbs 20 AbMat Sit-ups 15 Pull-ups 15 Burpees   2. ROM WOD (15 MINS)   3. 3 rounds for time of: Row, 1000 m Run, 800 m   4. 3 SETS NOT TIMED: 20 GHD SIT UPS 20 AB WHEEL ROLL Read more...