Blog Search

Daily WOD – Wednesday 091416

By: 0

Workout of the Day 091416

Sept.17th Come Joins us For Bring the Heat Competition (Gym Closed)

Photocred Julie Doniero
METCON
21-15- 9
Deadlifts
Box Jumps

*RX 225#/155#, 24″/20″ *COMP 275#/185#, 30″24″
*MOD 185#/135#, 20″/16″/Step Ups

Mandatory Accesory
*Stretch Hamstrings / Hip Flexors
* Foam Roll Hamstings, Quads and Calves

Post your scores to the Whiteboard.

Daily WOD – Tuesday 091316

By: 0

Workout of the Day 091316

Sept.17th come join us for the Bring the Heat Competition (Gym will be closed)

Photocred Julie Doniero 
METCON
5 rounds
10 Power Snatches
8 Handstand Push Ups
6 Chest to Bar Pull ups

*RX 115#/75#
*MOD 75#/45#, 3 Wallwalks or 8 Push Press, 6 Pull-ups

Mandatory Accessory
10 Banded Shoulder Stretch
*Coaches Choice

Post your scores to the Whiteboard.

Lift Up for Autism Charity Event

By: 0

This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

The “Luke” workout is challenging but accessible. We have scaling options to accommodate athletes of all abilities and experience levels.

For donations:

https://www.eventbrite.com/e/district-h-crossfit-lift-up-autism-2016-tickets-27331630643?aff=es2

“LUKE”
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups

Post your scores to the Whiteboard.

Daily WOD – Wednesday 090716

By: 0

Workout of the Day 090716

Lift Up for Autism Sept.10

Photocred Julie Doniero 
Strength
Front Squat

*15mins to find a heavy single

Conditioning
15min. CAP

3 Rounds
500m Row
With the remaining time
Max Effort Handstand push-ups /Wall walks
*3mins each round

Accessory
5min. Mandatory Shoulder Stretch

Comp.
3x 25 GHD sit-ups

Post your scores to the Whiteboard.