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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*

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)

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

District 7 CrossFit posted on Facebook

WOD: 02/29/2016 1. 2 SETS NOT TIMED 200 M RUN 15 JUMP SQUATS 15 BACK EXTENSIONS 2. 16.1 MOBILITY PREP (10 MINS) 3. OPEN 16.1 Complete as many rounds as possible in 20 mins of: Overhead Walking Lunge, 95/65 lbs, 25 ft 8 Bar Facing Burpees Overhead Walking Lunge, 95/65 lbs, 25 ft 8 Chest-to-bar Pull-ups 4. Every 1 min for 12 mins, alternating between: 3 Power Snatch (Touch & Go)s 1 Snatch + Overhead Squat * START AT 70% OF POWER SNATCH AND WORK UP TO A HEAVY SET 5. CASH OUT: MAX EFFORT UNBROKEN TOES TO BAR

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General Information

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

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