WOD BLOG

Sep 5th, 2018

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Category: CROSSFIT WOD
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01531

1. 2 SETS: 200 M RUN 15 PUSH UPS 30 SEC BAR HANG   2. UPPER BODY MOBILITY (10 MINS)   3. EVERY 2 MINUTES FOR 10 MINS. (5 SETS) 10 DB BENCH PRESS   REST 2 MINUTES   EVERY¬† 2 MINUTES FOR 10 MINS. (5 SETS) 8 POWER CLEAN & JERK (TOUCH N GO) Read more...

Sep 3rd, 2018

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Category: CROSSFIT WOD
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01530

1. 4 sets: Run 100 m 25 AbMat Sit-ups Plank Hold, 30 secs   2. Rom wod/ Roll out (15 mins)   3. Complete as many rounds as possible in 25 mins of: Farmer’s Walk, 100 m 75/55 20 Good mornings (45/25/pvc) 150 Single unders 20 Mountain climbers Run, 200 m  

Sep 3rd, 2018

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Category: CROSSFIT WOD
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01529 Labor Day Hero wod. 9:00 am only

1. Drom/ Roll out (10 mins)   2. “Badger” 3 Round For Time: 30 Squat Cleans (95/65 lb) 30 Pull-Ups 800 meter Run   In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.    

Aug 31st, 2018

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Category: CROSSFIT WOD
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Labor day hours

D7 will be open on Labor Day at 9:00 am only for a hero wod. I hope to see everyone there, we will be doing the workout “Badger” this year. Have a great and safe long weekend!

Aug 31st, 2018

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Category: CROSSFIT WOD
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01528

1. 2 SETS: 200 M RUN 10 Goblet lunges 10 KB swings   2. Deadlift mobility prep (10 mins)   3. Every 1 min for 18 mins, alternating between: 6 Deadlifts 6 Sumo Deadlifts * Start light and work up to a heavy set.   4. 3 rounds for time of: Run 200 M 10 Read more...