WOD BLOG

Jul 15th, 2013

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Category: News
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NEW 5 WEEK STRENGTH CYCLE STARTING JULY 15 TH 2013.

OK ALL MY D7 ATHLETES WE ARE STARTING OUR NEW 5 WEEK STRENGTH CYCLE THIS MONDAY JULY 15TH. THIS WILL BE A PREPARATORY CYCLE WITH A EMPHASIS ON FRONT SQUAT, OLYMPIC LIFTING AND SPEED AND AGILITY THAT WILL LAST APPROXIMATELY 5 WEEKS.  WE WILL TEST OUR FRONT SQUAT AT THE END OF THE 5 WEEK Read more...

Jul 11th, 2013

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Category: CROSSFIT WOD
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WOD 0208 “FIGHT GONE BAD”

WARM UP: DROM   WOD: “Fight Gone Bad” 5 rounds, rotating each min: Wall-ball Shots 20/14# Sumo deadlift high-pull @ 75/55# Box-jumps @ 24/20 Push-press @ 75/55# Row for Calories 1 minute rest between rounds   In this workout you move from each of five stations after every minute. The clock does not reset or Read more...

Jul 10th, 2013

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Category: CROSSFIT WOD
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WOD 0207

WARM UP: BURGNER WARM UP   SKILLS: 15 MINUTE SNATCH PRACTICE   WOD: 5 ROUNDS FOR TIME 9 THRUSTERS 75/45 9 PULL UPS   COOL DOWN: 200 M BACKWARDS SLED PULL RELAY RACE 90/45  

Jul 9th, 2013

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Category: CROSSFIT WOD
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WOD 0206

WARM UP: 200 M ROW 5 SKIN THE CATS 10 OVERHEAD SQUATS 3 ROUNDS   SKILLS: L-SIT X 2 MAX HOLD   FLEXIBILITY: HIP SWING 20X2 EACH LEG COUCH STRETCH X 2   WOD: 200 M RUN 10 BURPEES, 15 BACK EXTENSIONS, 20 TOES TO BAR 400 M RUN 10 BURPEES, 15 BACK EXTENSIONS, 20 TOES Read more...