WOD BLOG

May 27th, 2013

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Category: CROSSFIT WOD
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WOD 0176 “DESFORGES”

WARM UP: TRAINERS CHOICE STRENGTH: FRONT SQUAT 5X5 @ 80% OF 1RM. NEGATIVE REPS 2 SEC PAUSE AT BOTTOM OF EACH REP. WOD: “Desforges” 5 rounds for time: – 12 deadlifts (225#) -20 pull ups – 12 clean and jerks (135#) -20 knees to elbows post your results to the responses U.S. Marine Corps Sergeant Read more...

May 27th, 2013

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Category: News
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MONDAY 8:00 A.M. WOD

DISTRICT 7 WILL BE OPEN TOMORROW MORNING MAY 27 @ 8:00 AM ONLY FOR A MORNING WORKOUT. SEE YOU THERE HAPPY MEMORIAL DAY WEEKEND.

May 24th, 2013

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Category: CROSSFIT WOD
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WOD 0175 PUSH PRESS

WARM UP: 1 MILE RUN DROM STRENGTH: PUSH PRESS 12 MINUTES TO FIND 1RM HANDSTAND PUSH UPS 3 X MAX EFFORT WOD: “GPP” 200 M OVERHEAD CARRY 45/25 200 M ZERCHER CARRY 95/65 200 M FARMER WALK 150/ 100 1 ROPE CLIMB 20 FT FOR TIME.

May 23rd, 2013

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Category: CROSSFIT WOD
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WOD 0174

WARM UP: 200 M RUN 80 FT LUNGE WALK 15 REVERSE CRUNCH BANDED M-WOD: HIP SWINGS 2X 20 COUCH STRETCH STRENGTH: FRONT BOX SQUAT 12X2 @ 50% 1RM+ 40% BANDS/CHAINS CLEAN HIGH PULLS 4X5 HEAVY AS POSSIBLE GOODMORNINGS 3X8 WOD: TABATA TOES 2 BAR/ BURPEE BOX JUMP 30/24 SCORE TOTAL REPS FOR EACH EXERCISE COOL Read more...

May 22nd, 2013

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Category: CROSSFIT WOD
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WOD 0173 “FIGHT GONE BAD”

WARM UP: GRIFF 800 M RUN 400 M RUN BACKWARDS 2 ROUNDS FOR TIME WOD : “FGB” Three rounds of: Wall-ball, 20/14, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 (Reps) Box Jump, 24/20″ box (Reps) Push-press, 75/55 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock Read more...