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.
2016 09 19
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.
2016 09 16
Workout of the Day 091616
Come Join us Sept.17th for Bring the Heat Competition (Gyms Closed)
Photocred Julie Doniero
METCON
40 Wallballs 20#/14#
400m Run
10 Clean and Jerks 155#/105#
200m Run
10 Clean and Jerks
400m Run
40 Wallballs
Accessory
Max Rep Double-Unders
* 3 attempts
Post your scores to the Whiteboard.
2016 09 15
Workout of the Day 091516
Come Join us Sept.17th for Bring the Heat Competion (Gyms Closed)
Photocred Julie Doniero
Max Rep Push-ups
*3 Attemps *12 min. Cap
METCON
5 rounds
400m Run
12 Toes to Bar
*Goal is 2:30 per round
*MOD 200m Run/ Hanging Leg Raises
Accessory
Tabata Mountain Climbers
Post your scores to the Whiteboard.
2016 09 14
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.
2016 09 13
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.
2016 09 12
Workout of the Day 091216
Saturday Sept.17th We’ll be closed
Photocred Julie Doniero
Strength
Back Squats
5x 2 @85-90%
METCON
8min. AMRAP
20 Wall Balls
5 Burpees to 45#plate
*Score total amount of Wallballs
Accessory
*Not for time
3 rounds
25 Supermans
25 Hollow Rocks
25 Hip Extensions
Post your scores to the Whiteboard.
2016 09 11
Lift Up for Autism Charity Event
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.
2016 09 09
Workout of the Day 090916
Lift Up for Autism Sept.10
Photocred Julie Doniero
METCON
50 KB Swings 53#/35#
30 BoxJumps 24″/20″
400m Run
40 KB Swings
20 Box Jumps
400m Run
30KB Swings
10 Box Jumps
Then
25 Strict Pull ups
Post your scores to the Whiteboard.
2016 09 08
Workout of the Day 090816
Lift Up for Autism Sept.10
Photocred Julie Doniero
METCON
2 Rounds
30 Calories Row
15 Ring Dips
10 Inch Worms + push-up
*rest1 min. After each round
Accessory
4x 25 Abmat Sit-ups
*1min. Plank Hold Between sets
Comp.
50 Burpees to 45# Plate
Goal 2:45 or Less
Post your scores to the Whiteboard.
2016 09 07