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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

District 7 CrossFit posted on Facebook

01096 1. 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups 2. ROM WOD (15 MINS) 3. 10 rounds for time of: 6 Toes-to-bars 2 Bar Muscle-ups 4. CASH OUT: 1 MILE RUN FOR TIME

District 7 CrossFit posted on Facebook

WOD: 12/14/16 1. 2 SETS NOT TIMED: 200 M RUN 25 M BACKWARDS BEAR CRAWL 30 SECOND HANDSTAND HOLD 2. OVERHEAD PRESS MOBILITY PREP (10 MINS) 3. E2MOM X 10 MINUTES (5 SETS) 3 PUSH PRESS @ 90% * LAST SET DO AMRAP* – ON THE 12 TH MINUTE: ALTERNATING EMOM X 10 MINUTES (5 SETS EACH) 8 CLOSE GRIP BENCH PRESS (HEAVIER THAN LAST WEEK) 8 ARNOLD PRESS 4. For time: 15 Thrusters, 95/65 lbs 3 Ring Dips 12 Thrusters, 95/65 lbs 6 Ring Dips 9 Thrusters, 95/65 lbs 9 Ring Dips 6 Thrusters, 95/65 lbs 12 Ring Dips 3 Thrusters, 95/65 lbs 15 Ring Dips 5. CASH OUT: 2 SETS NOT TIMED: 50 SHOULDER TAPS 6. EXTRA CREDIT: (OPTIONAL) LIFTING: PUSH JERKS 5X 1 (START AT 70% AND WORK TO A HEAVY SINGLE) Z PRESS 5 X 8 (HAP) TEMPO HSPU 3 X MAX REPS TEMPO: 3-0-1-2 *The first number (3) is the eccentric, or lowering, component of the lift. The second number (0) denotes any pause at the midpoint. The third number (1) is the concentric, or lifting, component. Finally, the fourth number (0) denotes any pause at the top.*

District 7 CrossFit posted on Facebook

WOD: 12/6/16 1. Complete as many rounds as possible in 12 mins of: Row, 250 m 10 Burpees Run, 200 m 2. ROM WOD (15 MINS) 3. Every 5 mins for 30 mins, alternating between: Row, 1000 m 60 GHD Sit-ups 200 Double Unders 4. CASH OUT: MAX EFFORT PLANK HOLD 5. EXTRA CONDITIONING: 6 X 100 M ROW (30 SEC REST)

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District 7 CrossFit posted on Facebook

WOD: 11/28/16 1. 2 SETS NOT TIMED: 200 M RUN 15 KB SWINGS (RUS) 15 GOOD MORNINGS (PVC) 2. DEADLIFT/ FRONT RACK MOBILITY PREP (10 MINS) 3. ON A RUNNING CLOCK: EMOM X 4 MINUTES. (4 SETS) 2 DEADLIFT @ 75% – ON THE 6 TH MINUTE : EMOM X 8 MINUTES. (8 SETS) 3 POWER CLEANS @ 60% – ON THE 16TH MINUTE: ALTERNATING EMOM X 8 MINUTES. (4 SETS EACH) 8 STIFF LEG DEADLIFTS (PICK LOAD) 8 BENT OVER ROWS 4. Complete as many rounds as possible in 10 mins of: 10 Front Rack Lunges, 95/65 10 Thrusters, 95/65 10 Pull-ups 5. CASH OUT: 2 SETS: 10 GLUTE HAM RAISES 20 AB WHEEL ROLL OUT 6. EXTRA CREDIT. (OPTIONAL) BOTTOM UP FRONT SQUAT 10 X 1, @ 75% SQUAT CLEAN 10 X 1, @ 75% DEFICIT SUMO DEADLIFT 10 X 1, @ 75% BARBELL GOODMORNINGS 3 X 8 (LIGHT) REST AS NEEDED BETWEEN SETS

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.

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Phone909-989-4411
Emailromiearam@gmail.com

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