WOD BLOG

Mar 21st, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0129 “MICHEAL”

WARM UP: GRASS DRILLS SPEED/AGILITY DRILLS SKILLS: MUSCLE UP PROGRESSION SNATCH STRENGTH: EMOM 8 MINUTES 2 X DEADLIFT SNATCH GRIP 2 X HANG POWER SNATCH 2 X PUSH PRESS SNATCH GRIP @ 75% 1 RM SNATCH WOD: “MICHEAL” 3 ROUNDS FOR TIME 800 M RUN 50 GHD BACK EXTENSIONS 50 AB MAT SIT UPS

Mar 20th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0128 FLOOR PRESS

WARM UP: 100 DOUBLE UNDERS 15 KB SWINGS 15 GOODMORNINGS 3 ROUNDS. SKILLS: FRONT/ BACK LEVER PROGRESSIONS AGILITY: TENNIS CONE DRILL X 2 STRENGTH: FLOOR PRESS 50%X8, 50%X8, 80%X3,85%X3, 90%X AMRAP WOD: 250 M ROW 30 BENCH PRESS (BODY-WEIGHT) 500 M ROW 25 BENCH PRESS 750 M ROW 20 BENCH PRESS 1000 M ROW 15 Read more...

Mar 19th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0127 CLEAN AND JERK

WARM UP: 200 M RUN 5 HANDSTAND PUSH UPS 20 MOUNTAIN CLIMBERS 20 FLUTTER KICKS 3 ROUNDS SKILLS: L-SIT PROGRESSION BURGNER WARM UP CLEAN AND JERK SPEED: REACTION DROPS STRENGTH: TAKE 10 MINUTES TO FIND 1 RM CLEAN AND JERK WOD: “GRACE” 30 CLEAN AND JERK 135/85 FOR TIME COOL DOWN: BACKWARDS SLED PULL 400 Read more...

Mar 18th, 2013

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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

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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.