Daily WOD – Monday 112116
Workout of the Day 112116 Photocred Julie Doniero METCON 15-12-9-6 Power Clean Toes to Bar Push Jerks Box Jumps *RX 135#/95#, 24"/20" Accessory Accumulate 35 Strict Pull-ups *everytime you break 100m Run Post your scores to the Whiteboard.
Daily WOD – Friday 111816
Workout of the Day 111816 Photocred Julie Doniero METCON 6 min. AMRAP 5 Power Snatches *Comp Squat Snatch* 25 Lateral Bar Hops - rest 2 mins. - 6 min. AMRAP 5 Thrusters 100m Run *RX 135#/95# *Use same weight for both bar movements Post your scores to the Whiteboard.
Daily WOD – Thursday 111716
Workout of the Day 111716 Photocred Julie Doniero METCON 3 rounds 50 Double Unders (3x singles) 30 Air Squats 20 Pull-ups 10 Slamballs (AHAP) Accessory 10 mins.Foam Roll and Stretch Post your scores to the Whiteboard.
Daily WOD – Wednesday 111616
Workout of the Day 111616 Photocred Julie Doniero Strength Deadlift 5x 3 @ 80-85% METCON 25 Burpees 40 Sit-ups 25 Burpees *Every minute 2x Deadlifts 185#/135# *Start with the Deadlifts Post your scores to the Whiteboard.
Daily WOD – Tuesday 111516
Workout of the Day 111516 Photocred Julie Doniero METCON 12 min. AMRAP 2-4-6-8.... Overhead Squats 95#/65# Box Jumpovers Mandatory Accessory 10 min. To work on your weakness Post your scores to the Whiteboard.
District H Crossfit Member of the Month – Mark D.
District H Crossfit is proud to introduce our November Member of the Month Mark D. He is one of the most interesting people that we have in our community; from the moment you meet him he'll sure make a great impression on you. He's always up for a good talk…
Daily WOD – Monday 111416
Workout of the Day 111416 Photocred Julie Doniero Strength Front Squats 5x 2 @90-95% *we've been building up the last couple of weeks here we go! *If you are feeling it go for a 1RM METCON 8min. AMRAP 3 Strict Press 5 Strict Pull-ups *RX 115#/55# Accessory Foam Roll and…
Daily WOD – Saturday 111216
Workout of the Day 111216 ARMISTICE 9 minute AMRAP 100-meter sprint 11 sit-ups 11 air squats 100-meter sprint 22 sit-ups 22 air squats 100-meter sprint 33 sit-ups 33 air squats *add 11 to the sit-ups and air squats for each additional round 2-minute rest and reflection followed by 9 minute…
Daily WOD – Friday 111116
Workout of the Day 111116 Photocred Julie Doniero METCON 400m Run 40 Sit-ups 30 Deadlifts 135#/95# 400m run 30 Sit-ups 25 Deadlifts 400m run 25 Sit-ups 20 Deadlifts Accessory Strict Press 5x 3 @80-85% Post your scores to the Whiteboard.
Daily WOD – Thursday 111016
Workout of the Day 111016 Photocred Julie Doniero METCON 4 rounds 3 mins. Rounds 200m run + 20 Wallballs 20#/14# -remaining time- Burpees to plate *RX 2x 45#/ 1x45# *Rest 1 min. After each round *Score total amount of Burpees Post your scores to the Whiteboard.