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Daily WOD – Tuesday 092016

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Workout of the Day 092016

Women’s Only Friday 6:30pm

Outdoor WOD Saturday 9am Spotts Park

Photocred Julie Doniero
Strength
Power Clean + Jerk

*8min. EMOM
*2x Power Clean + Jerk
*65-75% of Power Clean 1RM

METCON
6 min.AMRAP
30 Double Unders (2x Singles)
10 Push Press (Use 50% weight of EMOM)

Accessory
5min. Shoulder Stretch

Post your scores to the Whiteboard.

Daily WOD – Monday 091916

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Workout of the Day 091916

Women’s Only Friday 6:30pm

Outdoor WOD Saturday 9am Spotts Park

Photocred Julie Doniero 
METCON
3x 3 min. AMRAPs
10 Pull ups
5 Hand Release Push Ups
*Remaining time*
Max effort Front Squats (off the floor)

*Rest 2 mins. After each set

*use 55% of Sept. 7 (Heavy Single Front Squat)
*RX 155#/105#
*Score total amount of FS

Accessory
4x 30 Abmat Sit ups

Post your scores to the Whiteboard.

Daily WOD – Wednesday 091416

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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

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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

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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.