Posts by District 7 CrossFit

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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)

District 7 CrossFit shared an image on Facebook

Here’s our January special! Hit the contact button and give us a call! #crossfit #ranchocucamonga #2017goals

District 7 CrossFit posted on Facebook

01101 1. For time: 50 KB Snatches @ 53/36 (25l/25r) *EMOM beginning the first minute perform 3 STRICT Pullups. Notes: There is a 15 minute time limit. 2. ROM WOD (15 MINS) 3. In 20 mins do: 200 Double Unders then in the remaining time, AMRAP of: Run, 400 m 10 Bar Muscle Ups Row, 500 m 4. CASH OUT: 2 SETS NOT TIMED: 30 GHD SIT UPS 30 BACK EXTENSIONS

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General Information

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

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CrossFit Everett shared an image on Facebook

The Crossfit Open is around the corner & everyone should compete! Ask your coach for more information or click the link below & sign up! https://games.crossfit.com/article/crossfit-open-explained

Doxsa CrossFit shared an image on Facebook

In the Wilderness? Stay humble and focus on the truth of never going without!

CrossFit Portland shared a link on Facebook

Know that you will slip up. For some reason, at some time, you will encounter a setback.

CrossFit Everett shared an image on Facebook

Squat challenge starts today! Share this post and tag friends/family. Let's see who accepts the challenge!?

CrossFit Pearl District posted an article
ps5827833 shared a link on CrossFit MPH
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simonhopes published the post HCG Diet to Shed 15-30 Pounds in a Month on Tabata Times
Enough of hearing the cranky people around calling you fat. It’s high time that you stop feeling...
CrossFit Train posted on Facebook

Barbell Clinic on the schedule for Thursday January 26th at 5:30am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Thursday's clinic.

Rain City CrossFit shared a link on Facebook

Yay, Monday!!

Rogue Valley CrossFit posted on Facebook

http://roguevalleycrossfit.com/workout-of-the-day/monday-1-23-17/

CrossFit Southwest Portland posted on Facebook

WarmUp Run or Row 400m 3 Rounds 7 PushUp 7 SupineRow 14 Lunge 1) BenchPress 4× 8-10 2) AMRAP12 14 Lunge w/ db 5 burpee pull ups 10 hollow rocks 5 renegade row (push up row row =1)

CrossFit Ashland posted an article
CrossFit Train shared a link on Facebook

http://crossfittrain97333.com/blog-1/2017/1/22/the-open

CrossFit Chuckanut posted an article
Rogue Valley CrossFit posted an article
CrossFit the Den shared an image on Facebook

Monday 1.23.17 WOD For Time: 1000m Row 100 Wall Balls 20#/14# 10 Rope Climbs Tip: If you guys or gals have long socks and maybe snag a shin guard from your kiddos for added rope burn protection!! Photo: Ricky is fresh out the "101" class and is going to be an awesome addition to the Den Family!!

Eugene CrossFit posted an article
CrossFit Grants Pass posted an article
Doxsa CrossFit shared an image on Facebook

First wave ALL- IN Challengers! We are coming to the end of our first challenge (the jump start) this Wednesday the 25th. Final weights and measurements MUST be done no later than 8PM that night. Final after photos along with before photos MUST be submitted to doxsacrossfit@gmail.com no later than 9PM. Thursday the 26th @ 7PM well will announce the winners and cover the WHATS NEXT steps. We look forward to seeing you all there!

CrossFit Outcome shared an image on Facebook

===Workout of the day for Monday, January 23, 2017=== Coach Led Dynamic Warmup & Mobility Metcon: (10 Minute AMRAP) 5 Power Cleans 5 Burpees 200 Meter Run Fitness: 65/95 LB Barbell Performance: 105/155 LB Barbell Competition: 155/225 LB Barbell Skills & Strength: Back Squats - Cycle 1 Week 4: 5|3|1 Plank 1 minute between sets. Be safe, have fun, work hard!

Beaverton CrossFit posted on Facebook

BCF peeps!! Sign up for the Open and join Team BCF Bulldogs....so much fun each week for 5 weeks...

CrossFit Southwest Portland shared an image on Facebook

#OpenGymKidFitFun #Fly

Anonymous shared a link on Facebook

1/23/17 Connor showing great composure!! Conditioning Christine 3 Rounds 500 m Row 12 Deadlifts 21 Box Jumps Run 400m optional L1 24/20, Bodyweight L2 20/18, 3/4 BW L3 16/12, 1/2 BW http://crossfitevviva.com/2017/01/22/12317

Anonymous posted an article
CrossFit Mill Valley shared an image on Facebook

7/10 of the TJ's Gym NorCal Masters competitor crew threw it down this morning at TJ's #cortemadera. They've got personalized shirts for the event, so you can come cheer for them nice and easy! Jan 28/29 Craneway Pavilion in Richmond. Heat schedules coming! Let's get a big blue sea of TJ's fans to support our athletes! #tjsgym #tjsgyms #community #family #fitnessinmarin #testyourfitness #norcalmasters #mastersathletes #makeithappenpeople

CrossFit Los Gatos posted an article
Beaverton CrossFit posted an article
CrossFit Oakland posted on Facebook

Sunday is a Recovery Day.

CrossFit Valley View shared a link on Facebook

CrossFit Potrero Hill posted an article
Corey's Gym posted an article
CrossFit 580 shared a link on Facebook

CrossFit Mill Valley shared an image on Facebook

TJ's Gym Workout for 1.21.17. #tjsgym #tjsgyms #marinschooloffitness #personaltraining #marin

Another Level CrossFit shared an image on Facebook

They're not superheroes more of a Suicide Squad. Who makes you hurt the most? Tag them below! #alcfcoaches #alcf #anotherlevelcf #lodi #bestcoachesinlodi #nolimits #bleedgreen

South Tahoe CrossFit shared a link on Facebook

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CrossFit Oakdale shared an image on Facebook

Saturday 1/21/17 #crossfitoakdalewhiteboard

CrossFit Envy posted on Facebook

2017 Cycle 4 – Week 2 Day 5 1. Warm-up Run 1 Mile OR Ski 2k 2. OLY 3 Sets: 1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee) @70% of your current 1RM Squat Clean. Rest 3-4 Minutes 3. Met-Con Open WOD 12.3 AMRAP 18:00 15 Box Jumps 24/20″ 12 Shoulder to Overhead 115/75lbs 9 Toes to Bar After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses. 4. Strength Touch and Go Deadlift 1×6 @60% 1×5 @70% 1×4 @80% 1×1 @90% 5. Bitch Work 4 Rounds: AMRAP 3 Minutes Rest 2:00 Row 500/400m Max Burpee Box Jump Overs 24/20″ 6. Accessory 5 Rounds: 3 Strict Muscle Ups Right into Max Kipping Muscle Ups until failure Rest 3:00

CrossFit Verve shared an image on Facebook

Congratulations to these Verve members for competing in the 32nd annual Mile High Sprints hosted at Verve this morning. All 3 took on the 2k erg race. Jeff earned a 3rd place finish in his age category and Tammy took home a 1st place finish in hers!!! Jade crushed his 2k with a time of 7:11 finishing 7th in his age category. Congratulations guys, we are so excited to see you take on some rowing specialists and hold your own!!! #crossfit #constantlyvaried #specializinginnotspecializing #preparedforanything @crossfit @crossfitaffiliates @crossfittraining

Front Range CrossFit posted on Facebook

We are lucky enough to have a premium craft beer brewery, Copper Kettle Brewing Company, as a sponsor for tomorrow's Master's Competition. All podium finishers will receive craft beer as a prize. The Copper Kettle tasting room is at the front of the FRCF building complex. Both competitors and spectators get $1 draft pints all day. The Copper Kettle is open from noon till 9 PM tomorrow. They have several international award winning beers. Go down and check them out.

Front Range CrossFit shared an image on Facebook

CrossFit Roots shared an image on Facebook

Fun at the track with running and burpees. Seriously.

Big Horn CrossFit shared a link on Facebook

Free Trial Open House: 9:30 am - 10:30 am! http://bighorncrossfit.com/free-trial-open-house-930-am-1030-am/

CrossFit Deco shared an image on Facebook

Grab a friend and head in to DeCO today for our 10am community WOD! No experience required. Just show up!

CrossFit Station shared an image on Facebook

The only bad workout is the one that never happened. #masters #stationstrong #crossfit #girlswholift

Boise CrossFit posted an article
CrossFit Soul posted an article
CrossFit North Fulton posted an article
CrossFit Verve posted on Facebook

New WOD: “Nate” Complete as many rounds as possible in 20 mins of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings 70#(53#) Compare to 161114 Post results to BTWB Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his...... Click for more: http://www.crossfitverve.com/?p=21836

CrossFit Station shared a link on Facebook

http://www.crossfitstation.com/daily-wod/2017/1/20/wod-saturday-january-21-2017

CrossFit Deco shared an image on Facebook

YOU GUYS CRUSHED THIS WEEK'S RETEST!! So many PRs, we are so proud. Amazing work! #prcentral #populationdeco #crossfitdeco #crossfitbenchmark #benchmarkwod #denvercrossfit

CrossFit Rx posted an article
CrossFit Refinery posted an article
No Excuses CrossFit posted an article
CrossFit Soul shared an image on Facebook

Taken within 30 minutes of your workout, PROGENEX Recovery gives your muscles exactly what they need to recover faster and stronger—so that you can hit it hard again. And again. And again. ⠀ #crossfitsoul #crossfit #teamsoul #miami #progenex #teamPRGNX @progenexflorida @progenex

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Rock Hill shared an image on Facebook

Coach Jan is holding a run clinic Saturday January 28 at 11am. Athletes will have their run form videoed, critiqued, and also introduced to run theory and drills. Athletes will leave with a new sense of mindful running and a 6 week training program. They will also be encouraged to meet once a week with coach Jan to re-evaluate their running form. This clinic is free to unlimited members and $30 per person for others. Please sign up on the sheet by the fountain whiteboard.

CrossFit Prestige shared an image on Facebook

January 21, 2017 Happy Birthday coach Gousse! Thank you for all your time and efforts. We hope you have an amazing birthday weekend! "Gus" 5 Rounds 10 Jerks #135/95 10 Chest to Bar Pull Ups 40 Double Unders

Carolina CrossFit shared an image on Facebook

Saturday January 21st, 2017 "Warm-up ""Hot N Ready"" Pizza game Dynamic warm-up - Coach Led 2 rounds of ""Cindy"" at an easy pace Workout For time w/a partner*: 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row *Each partner must split the rows into 250m increments and alternate completed rounds, relay style. Cooldown 2:00 easy bike"

CrossFit Paragon shared an image on Facebook

How is she still smiling through this complex? #ambitiononfleek @taylmartin #crossfitstrong #crossfitparagon