WOD BLOG

Sep 4th, 2013

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Category: CROSSFIT WOD
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WOD 0247 BACK SQUAT

WARM UP: HIP MOBILITY SQUAT FIX STRENGTH: BACK SQUAT 2 SETS 50%X10, 75% X 5, 80% X 5, 85% X AMRAP WOD: 15 PISTOLS LEFT LEG 400 M RUN 15 PISTOLS RIGHT LEG 400 M RUN 15 WEIGHTED STEP UPS LEFT LEG 45/25 400 M RUN 15 WEIGTHED STEP UPS RIGHT LEG 400 M RUN Read more...

Sep 3rd, 2013

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Category: CROSSFIT WOD
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WOD 0246

WARM UP: GRASS DRILLS: 80 FT HIGH KNEES X2 BUTT KICKS X2 KARAOKE X 2 POWER SKIPS X2 BURPEE BROAD JUMPS X2 RABBIT JUMPS X2 SMURF JUMPS X2 SPRAWL SPRINT X2 MOUNTAIN CLIMBER SPRINT X2 SPRINT X2 M-WOD: LOWER BODY WOD: EMOM 10 MINUTES 135/95 2 DEADLIFT 2 HANG SQUAT CLEANS 2 PUSH PRESS 2 Read more...

Sep 2nd, 2013

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Category: CROSSFIT WOD
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WOD 0245 “HOTSHOTS 19″

WOD: “Hotshots 19″ Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters STRENGTH: DEADLIFT 50% X10, 75% X 5, 80% X 5, 85% X AMRAP 1 ARM DB ROWS 4X8 HEAVY AS POSSIBLE. * HERE IS A link to the hotshots 19 site. https://hotshots19.crossfit.com/

Sep 1st, 2013

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Category: News
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LABOR DAY SCHEDULE/BIG FIGHTS COMING UP!!

HEY GUYS D7 WILL BE OPEN AT 8AM FOR A LEVEL 1 CLASS AND 9AM FOR A BOOTCAMP CLASS ON LABOR DAY SEPTEMBER 2ND 2013. * FOR ALL LEVEL 1 ATHLETES TOMORROW WILL BE DAY 1 OF OUR LATEST STRENGTH PHASE. THIS NEW PHASE WILL LAST ABOUT 8 WEEKS AND WE WILL FOLLOW THE WENDLER Read more...

Aug 30th, 2013

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Category: CROSSFIT WOD
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WOD 0244

WARM UP: WORK UP TO A 1 REP MAX TURKISH GET UP WORK UP TO A 5 REP MAX 1 ARM THRUSTER DB/KB WOD: AS A 2 MAN TEAM 400 M FARMER CARRY 55/35 20 PULL UPS 1 ROPE CLIMB 400 M FARMER CARRY 55/35 10 STRICT PULL UPS 1 ROPE CLIMB 400 M FARMER Read more...