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District 7 CrossFit posted on Facebook

WOD: 08/03/2016

1.

PULL UP/ MUSCLE UP PRACTICE (10 MINS)

2.

ROM WOD (15 MINS)

3.

3 rounds, 1 min per station, of:

Rope Climb, 15/15 ft

Dumbbell Snatch, 45/25 lbs

Muscle-up

Dumbbell Hammer Curl, 30/15 lbs

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

4.

CASH OUT:

1, 2 OR 3 MILE RUN FOR TIME.

District 7 CrossFit posted on Facebook

WOD: 06/17/2016 1. 2 SETS NOT TIMED 250 M ROW 10 KB SWINGS (RUS) 10 GOODMORNINGS 2. DEADLIFT MOBILITY PREP (10 MINS) 3. DEADLIFT EVERY 2 MINS FOR 12 MINS ( 6 SETS) *Set 1 – 5 reps @ 60% *Set 2 – 3 reps @ 65% *Set 3 – 2 rep @ 72.5% *Set 4 – 1 reps @ 75% *Set 5 – 1 Reps @ 80% *Set 6 – AMREP @ 85% REST 3 MINS Every 2 mins for 10 mins: (5 SETS) 1 POWER CLEAN, (START AT 60% AND WORK UP TO A HEAVY SET) 4. Complete as many rounds as possible in 5 mins of: 3 Power Cleans, 155/105 lbs 3 Front Squats, 155/105 lbs 5. CONDITIONING: 3 SETS NOT TIMED 15 GLUTE HAM RAISES 50 M FARMER WALK (HAP)

District 7 CrossFit posted on Facebook

WOD: 05/30/2016 Hey Guys the gym will only be open at 9 am tomorrow for Memorial Day.Come join us to honor our fallen heroes by doing this Hero of Hero Workouts. You can do it Rx’d, do the Half Murph or share the reps with a partner. All levels welcome. “MURPH” For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi *Use a 20 lb vest or body armor if you can.

District 7 CrossFit posted on Facebook

WOD: 05/10/2016 1. Every 1 min for 15 mins, alternating between: 12 Row (calories)s 12 Back Extensions 12 Burpees 2. ROM WOD (15 mins) 3. 4 rounds for time of: Run, 400 m 15 Toes-to-bars 4. CASH OUT: GHD SUPERMAN HOLD MAX EFFORT L-HANG MAX EFFORT

District 7 CrossFit posted on Facebook

WOD: 03/17/2016 1. SNATCH TECHNIQUE WARM UP (10 MINS) 2. Every 30 secs for 9 mins, alternating between: Snatch Pull, 30 secs @ 50% OF OHS Rest 30 secs Hang Power Snatch, 30 secs Rest 30 secs Overhead Squat, 30 secs Rest 30 secs 3. Complete as many rounds as possible in 8 mins of: 8 Front Rack Lunges, 95/65 lbs 20 Box Jumps, 24/20 in 4. CASH OUT: SLED PULL, 150 M (HEAVY AS POSSIBLE)

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General Information

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

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