WOD BLOG
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Jul 6th, 2018

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Category: CROSSFIT WOD
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01488

1. 2 SETS: 200 M RUN 20 BOX STEP UPS (ALT) 20 AB MAT SIT UPS   2. FRONT SQUAT MOBILITY PREP (10 MINS)   3. Every 2 minutes for 10 minutes. (5 sets) 8 FRONT SQUAT  @ 50% OR LIGHTER  (DELOAD WEEK)   4. 20-15-10-5 reps, for time of: Kettlebell Swing, 53/35 lbs Pull-up Read more...

Jul 4th, 2018

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01487

1. 2 SETS: 200 M RUN 10 DB PUSH PRESS 30 SECOND PLANK HOLD   2. UPPER BODY MOBILITY PREP (10 MINS)   3. Every 2 minutes for 10 minutes. (5 sets) 8 PUSH PRESS  @ 50% OR LIGHTER  (DELOAD WEEK)   4. 4 rounds for time of: Run, 400 m 30 SHOULDER PRESS, 65/45 Read more...

Jul 4th, 2018

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01486 Hero wod “COFFLAND” (9:00 AM 0NLY)

1. “COFFLAND” For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time Read more...

Jul 3rd, 2018

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Holiday hours.

Hey guys District 7 will only be open @ 9:00 am on Wednesday July 4th , we will be doing Hero wod Coffland everyone is welcome. We will be back to regular hours Thursday July 5th thanks and I will see you there.

Jul 3rd, 2018

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Category: CROSSFIT WOD
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01485

1. PARTNER JERRY For Time: 8 200 m Runs 8 250 m Rows 8 200 m Runs As one person works the other rests. Relay fashion. Post total time.   2. ROM WOD (15 MINS)   3. 5 Rounds for Time: 10 Russian Kettle Bell Swings 73/53 15 Ab Mat SIT UP 20 Double Unders/ Read more...