Posts by District 7 CrossFit

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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

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General Information

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

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