WOD BLOG

Jul 18th, 2013

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Category: CROSSFIT WOD
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WOD 0213

WARM UP: 10 GOOD MORNINGS 10 PUSH UPS 200 M BACKWARDS RUN 3 ROUNDS SPEED/AGILITY: BOX JUMP MAX HEIGHT 80 FT BURPEE BROAD JUMP X4 SKILLS: HEAVING SNATCH BALANCE STRENGTH: POWER CLEAN+ PUSH PRESS @ 75% (OF PP) 2,2,2,2,2 HEAVING SNATCH BALANCE @ 70% (OF SNATCH) 3,3,3,3,3 SNATCH PULL@ 90% (OF SNATCH) 3,3,3,3,3 WOD: 10 Read more...

Jul 17th, 2013

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Category: CROSSFIT WOD
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WOD 0212 CLEAN

WARM UP: 80 FT LUNGE WALK 80 FT BEAR CRAWL 3 ROUNDS MOBILITY: SQUAT FIX SHOULDER REHAB FRONT RACK SKILLS: CLEAN PROGRESSION/ WARM UP STRENGTH: CLEAN @ 75% 3,3,3,3,3 BACK SQUAT @ 70% 2,2,2,2,2 CLEAN PULL @ 90% (OF CLEAN) 3,3, @ 95% 3,3,3 WOD: 400 M RUN FOR TIME 30 SECOND REST 400 M Read more...

Jul 16th, 2013

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Category: CROSSFIT WOD
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WOD 0211 POWER SNATCH

WARM UP: 3 ROUNDS 15 OVERHEAD SQUAT 15 REVERSE HYPERS 400 M RUN SPEED AND AGILITY: SPEED LADDER 3X4 MED BALL THROWS 4X10 STRENGTH: POWER SNATCH + SNATCH PUSH PRESS + OVERHEAD SQUAT @ 70% OF (PS) 3,3,3, @75% 3,3,3 POWER CLEAN AND JERK @ 70% OF (PC) 2,2 @75% 2,2,2 SNATCH PULL @ 90% Read more...

Jul 15th, 2013

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Category: CROSSFIT WOD
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WOD 0210 JULY 15TH FRONT SQUAT

WARM UP: BURGNER W.U. SQUAT FIX SKILLS: BUTTERFLY PULL UP PROGRESSION STRENGTH: FRONT SQUAT @ 75%: 3,3,3,3,3 JERK @ 75%: 3,3,3,3,3 SNATCH @ 75%: 3,3,3,3,3 SNATCH DEADLIFT @100% : 5,5,5 WOD: 10 MINUTE AMRAP 10 DEADLIFT 225/165 10 CLAPPING PUSH UPS 200 M RUN COOL DOWN: STATIC STRETCH  

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...