• WOD 11/15/2010

    WARM UP 5-5-MAX REPS BENCH PRESS 70% OF ONE REP MAX OR 5LBS HEAVIER WOD HANG POWER SNATCH 1-1-1-1-1-1-1-1-1-1 REPS COOL DOWN TABATA ROW CALORIES Great job Derek , Albert ans Login. Way to work as a team.714 would also like to welcome back Lisa Switzer from her long and well deserved vacation.

  • WOD 11/15/2010

    WARM UP Back Squat 5-5-max reps (70% 1RM or add 5#’s from last week) WOD Three Rounds for time of: Sled Push 50m 90#/60#w 10 Tire Flips 20 Ball Slams 20#/14#w 30 KB Swings 53#/44#w 40 Push Press 45#/35#w 50 Double Unders Sprint 400m REST 3 Minutes

  • WOD 11/14/2010

    WOD Complete as many rounds as possible in 12 minutes of: 400 meter run 5 Deadlifts

  • WOD 11/12/2010

    WARM UP 10-pull ups 10-push ups 10-sit ups 10 air squats 3x WOD “Nancy“ 5 rounds for time of: 400 meter run 95/65 pound Overhead squat, 15 reps

  • WOD 11/11/2010

    WARM UP Deadlift 3-3-3 ( 70% 1RM or add 5#’s from last week ) 2x max pull-ups WOD 21-15-9 KB Swings 2pood Strict Pull-Ups Clapping Push-Ups

  • WOD 11/10/2010

    WARM UP Barbell complex 3rounds 75/55 WOD Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD situps COOLDOWN ???????? Crossfit714 would like to thank the Community, Members ,CrossFit Rxd, CrossFit South Bay and Christian’s Fitness Factory for all the donations. Thanks to all of you,

  • WOD 11/09/2010

    WARM UP 5-5-MAX REPS BENCH PRESS 70%OF 1REP MAX OUR 5LBS MORE THEN LAST WEEK. WOD Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. COOLDOWN death by 10 meters

  • WOD 11/08/2010

    WARM UP 5-5-max reps back squat 70%of one rep max our 5lb more than last week. WOD Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups COOLDOWN 200 meters sprints x4