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District 7 CrossFit posted on Facebook

01155 1. 2 SETS. 200 M RUN 20 SHOULDER TAPS 20 20 MOUNTAIN CLIMBERS ( 2 COUNT) 2. UPPER BODY MOBILITY PREP (10 MINS) 3. 5 rounds for time of: 12 Push Press, 95/65 lbs 10 Barbell Lunges, 95/65 lbs 8 Power Snatches, 95/65 lbs 4. Every 1 min for 10 mins, alternating between: 5 Clean & Jerks @ 75% 7 Handstand Push-ups 5. CASH OUT: REVERSE HYPER 3 X 20 6. EXTRA LIFTS: SNATCH GRIP PUSH PRESS 5 X 3 (PICK LOAD) REST AS NEEDED

District 7 CrossFit posted on Facebook

01149 1. Every 1 min for 9 mins, alternating between: 15/10 Row Calories 30 Double Unders 10 Burpees 2. ROM WOD (15 MINS) 3. 3 rounds for time of: Run, 400 m 25 AbMat Sit-ups 25 Double Unders Plank Hold, 2 mins 4. CASH OUT: GHD SIT UP 3 X 25 1 MINUTE REST BETWEEN SETS. 5. EXTRA WORK: OPTIONAL ROW 6 X 100 M ( 30 SEC REST)

District 7 CrossFit posted on Facebook

1. Every 1 min for 15 mins, alternating between: Run, 100 m 20 Double Unders 10 Burpees 2. ROM WOD (15 MINS) 3. 3 rounds for time of: Row, 800 m Run, 400 m 20 Toes-to-bars

District 7 CrossFit posted on Facebook

01125 1. 2 SETS NOT TIMED: 200 M 10 KB SWINGS (RUS) 10 GOODMORNINGS (PVC) 2. OPEN WOD 15.1 MOBILITY PREP (10 MINS) 3. OPEN WOD 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs CrossFit Games Open 15.1A 1-rep-max clean and jerk 6 minute time cap 4. EVERY 4 MINUTES X 12 MINUTES (3 SETS) 8 CLEAN& JERKS @ 70% OR HEAVIER THAN LAST WEEK *TRY TO DO ALL REPS TOUCH & GO* -ON THE 14TH MINUTE: 2 MIN AMRAP: HANDSTAND PUSH UPS 5. CASH OUT: 2 SETS HANDSTAND HOLD MAX L- SIT HOLD MAX 6. EXTRA LIFTS: FLOOR PRESS 5 X 3 @ 80% RING DIPS 4 X 8 (STRICT) RING PUSH UPS 4 X 8

District 7 CrossFit posted on Facebook

01119 1. 3 rounds, 1 min per station, of: Row Calories Burpee Box Jump Over Double Under Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. 2. ROM WOD (15 MINS) 3. Complete as many rounds as possible in 15 mins of: Run, 800 m 25 Back Extensions 25 AbMat Sit-ups Bear Crawl, 50 m 4. CASH OUT: TABATA: PLANK HOLD HOLLOW BODY HOLD

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

District 7 CrossFit posted on Facebook

01115 1. 2 SETS NOT TIMED: 200 M RUN 15 AIR SQUAT 30 SEC HANDSTAND HOLD 2. OPEN TEST MOBILITY PREP (10 MINS) 3. Complete as many rounds as possible in 20 mins of: 50 Wall Balls, 20/14 lbs 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Power Cleans, 145/100 lbs 20 Jerks, 145/100 lbs 10 Snatches, 145/100 lbs 10 Muscle-ups 4. Every 4 mins for 12 mins: 8 Clean & Jerks, 60% 1RM *TRY TO DO THIS TOUCH AND GO* -REST 2 MINUTES ON A RUNNING CLOCK As many reps as possible in 2 mins of: Handstand Push-up 5. CASH OUT: WAITER CARRY 50 M (HEAVY AS POSSIBLE) 6. EXTRA CREDIT: (OPTIONAL) PUSH JERK 5 X 3 (HEAVY AS POSSIBLE) WEIGHTED BAR DIPS 25/15 (3 X MAX REPS) THRUSTER 5 X 3 (HEAVY AS POSSIBLE) *REST AS NEEDED*

District 7 CrossFit posted on Facebook

01110 1. 2 SETS NOT TIMED: 200 M RUN 30 SECOND HANDSTAND HOLD 30 SECOND PLANK HOLD 2. 13.4 MOBILITY PREP (10 MINS) 3. OPEN WOD 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean & Jerks, 135/95 lbs 9 Toes To Bars 12 Clean & Jerks, 135/95 lbs 12 Toes To Bars 15 Clean & Jerks, 135/95 lbs 15 Toes To Bars 18 Clean & Jerks, 135/95 lbs 18 Toes To Bars If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. 4. Every 1 min for 24 mins, alternating between: 4 Thrusters, 115/75 lbs 8 Bar Facing Burpees 12 Handstand Push-ups 5. CASH OUT: BODYWEIGHT BARBELL HOLD (OVERHEAD) FOR MAX EFFORT 6. EXTRA CREDIT: (OPTIONAL) SHOULDER PRESS 5 X 5 @ 80% WEIGHTED BAR DIPS 25/15 (3 X MAX REPS) TURKISH GET UP L/R (3 X 1 HEAVY AS POSSIBLE)

District 7 CrossFit posted on Facebook

01106 1. Every 1 min for 15 mins, alternating between: 10 Alternating Kettlebell Snatches, 53/36 lbs 10 Russian Kettlebell Swings, 53/36 lbs 5 Strict Pull-ups 2. ROM WOD (15 MINS) 3. FOR TIME: 100 Chest-to-bar Pull-ups 200 Row Calories 300 Double Unders Run, 400 m 4. CASH OUT: FARMER WALK 200 M (PICK LOAD)

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NameDistrict 7 CrossFit
Websitedistrict7crossfit.com
Phone909-989-4411
Emailromiearam@gmail.com

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