WOD BLOG

Aug 31st, 2018

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Category: CROSSFIT WOD
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Labor day hours

D7 will be open on Labor Day at 9:00 am only for a hero wod. I hope to see everyone there, we will be doing the workout “Badger” this year. Have a great and safe long weekend!

Aug 31st, 2018

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Category: CROSSFIT WOD
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01528

1. 2 SETS: 200 M RUN 10 Goblet lunges 10 KB swings   2. Deadlift mobility prep (10 mins)   3. Every 1 min for 18 mins, alternating between: 6 Deadlifts 6 Sumo Deadlifts * Start light and work up to a heavy set.   4. 3 rounds for time of: Run 200 M 10 Read more...

Aug 30th, 2018

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Category: CROSSFIT WOD
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01527

1. “CHELSEA” Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air Squats   2. ROM WOD (15 MINS)   3. Tabata Hollow body hold Rest 1 min Tabata Side plank (l/r) Rest 1 min Tabata knees to elbow

Aug 29th, 2018

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Category: CROSSFIT WOD
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01526

1. 2 SETS: 200 M RUN 15 PUSH UPS 30 SEC PLANK HOLD   2. UPPER BODY MOBILITY PREP (10 MINS)   3. Every 2 mins for 10 mins ( 5 sets) 2 bench press ( start @ 70 % and work up to a 2 rep max)   rest 2 mins   Every 2 Read more...

Aug 28th, 2018

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Category: CROSSFIT WOD
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01525

1. 3 rounds for time of: Run, 800 m 50 Goodmornings 45/15/pvc 50 Sit-ups (Standard)   2. rom wod (15 mins)   3. skill work: kipping pull up practice (5 mins)   4. Complete as many rounds as possible in 12 mins of: Run, 100 m 7 Pull-ups 7 Toes-to-bars