WOD BLOG

Mar 18th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0126 OVERHEAD SQUAT

WARM UP: 80 FT BEAR CRAWL 80 FT RABBIT RUN 15 REVERSE HYPERS CHIN ABOVE BAR MAX HOLD 3 ROUNDS SKILLS: BRIDGE PROGRESSION OVERHEAD SQUAT STRENGTH: OVERHEAD SQUAT 2 SETS 50%X8, 80% X 3, 85% X 3, 90% X AMRAP WOD: “NANCY” 5 ROUNDS FOR TIME 400 M RUN 15 OVERHEAD SQUATS 95/65 COOL DOWN: Read more...

Mar 18th, 2013

Comments: 2
Category: News
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Congrats NAGA white belt Champion!! Dave Velasquez

Hey guys just wanted to say great job to district 7 athlete Dave Velasquez for taking first place in the white belt 150-160 lb division at NAGA last weekend. Dave has been training hard at D7 and Millennia and its really starting to pay off. Keep up the good work Dave.        

Mar 15th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0125

WARM UP: 400 M RUN 5 SKIN THE CATS L-SIT MAX HOLD HANDSTAND MAX HOLD 2 ROUNDS M-WOD: COUCH STRETCH STRENGTH: PLATFORM SUMO DEADLIFT 50%X10, 65%X8, 80% X 3, 85% X 3, 90% X AMRAP DUMBELL BENCH PRESS 3X8 HEAVY AS POSSIBLE WOD: 500 M ROW 15 GHD BENCH PRESS 45/25 30 BACK EXTENSIONS 3 Read more...

Mar 14th, 2013

Comments: 1
Category: CROSSFIT WOD
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WOD 0124 1/2 BADGER

WARM UP: WALL BALLS X 10 BALL SLAMS X 10 LATERAL THROWS X 10 L/R CHEST PASS X 10 3 ROUNDS SKILLS: MUSCLE UP PROGRESSION BURGNER WARM UP STRENGTH: CLEAN HIGH PULLS 4X5 HEAVY AS POSSIBLE WOD: 1/2 BADGER 15 SQUAT CLEANS 95/65 15 PULL UPS 400 M RUN 3 ROUNDS FOR TIME

Mar 13th, 2013

Comments: 8
Category: CROSSFIT WOD
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WOD 0123

WARM UP: 2000 M ROW OR 1 MILE RUN FOR TIME SKILLS: SPLIT JERK STRENGTH: SPLIT JERK 50%X10, 50%X10, 75%X5, 80%X5, 85%X5 ALTERNATING STRICT KB PRESS 4X8 ( HEAVY AS POSSIBLE) WOD: “GPP” 200 M OVERHEAD CARRY 45/25 200 M CRADLE CARRY 100/50 200 M FARMER WALK 200/100 1 ROPE CLIMB 20 FT FOR TIME.