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District 7 CrossFit posted on Facebook

WOD: 11/15/16 1. Every 1 min for 25 mins, alternating between: Row, 200 m Plank Hold, 1 min 50 Double Unders Run, 200 m Bear Crawl, 50 m 2. ROM WOD (15 MINS) 3. Complete as many rounds as possible in 10 mins of: Sandbag Run, 200 m 20 GHD Sit-ups 4. CASH OUT: For time: 50 Back Extensions 100 m D-Ball Carry On Chest, 100 lbs,

District 7 CrossFit posted on Facebook

WOD: 10/25/16 1. Every 1 min for 20 mins, alternating between: 15/12 Row (calories)s 10 Burpees Run, 200 m 50 Double Unders 2. ROM WOD (15 MINS) 3. 3 rounds for time of: Run, 200 m 30 GHD Sit-ups 4. CASH OUT: For Time: Single Hanging L-Sit for as long as you can.

District 7 CrossFit posted on Facebook

WOD: 09/05/16 1. Every 1 min for 10 mins, alternating between: 15 Row (calories)s 50 Double Unders 2. ROM WOD (15 MINS) 3. TOES TO BAR PROGRESSIONS/ PRACTICE (10 MINS) 4. Complete as many rounds as possible in 15 mins of: Run, 100 m 7 Burpee Box Jump Overs, 24/20 in 7 Toes-to-bars 5. CASH OUT: 1 Single Hanging L-Sit for as long as you can. 1 PLANK HOLD FOR AS LONG AS YOU CAN.

District 7 CrossFit posted on Facebook

1. 2 SETS NOT TIMED: 25 DOUBLE UNDERS 15 PUSH UPS (HR) 40 FT LATERAL BEAR CRAWL (L/R) 2. PUSH PRESS MOBILITY PREP (10 MINS) 3. ON A RUNNING CLOCK, EVERY 2 MINUTES FOR 6 MINUTES (3 SETS) 8 PUSH PRESS @ 80% – ON THE 8 TH MINUTE : (ADD 10 TO 20 LBS) EVERY 2 MINUTES FOR 6 MINUTES ( 3 SETS) 6 SNATCH GRIP PUSH PRESS 4. Complete as many rounds as possible in 7 mins of: 8 Ground To Overheads, 135/95 lbs 8 Burpee Over Bars REST 2 MINUTES: For time: 30 Handstand Push-ups 5. CASH OUT: REVERSE HYPERS 3 X 20 6. EXTRA WORK: ADVANCED WEIGHTLIFTING: JERK BALANCE 5X3 @ 50% SPLIT JERK 5X3 (START AT 50% AND WORK TO A HEAVY TRIPLE) PUSH JERK 5X3 (START AT 50% AND WORK TO A HEAVY TRIPLE) *rest as needed between sets*

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General Information

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

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