District H CrossFit

Workout of the Day 012618 Photocred http://www.markstaudtphotography.com/ METCON As a team of 2, complete the following for time: 100 Push Press (115lbs/75lbs), while partner holds a handstand against wall. 75 Squat Cleans, while partner holds a wall squat at parallel 50-50-40-40-30-30-20-20-10-10 Double Unders, while partner holds a Ring Support *Partners may…

2019 01 25

Daily WOD – Friday 012519

By: Jose Alicea 0

Workout of the Day 012519 Photocred http://www.markstaudtphotography.com/ Strength Every 1:30 for 8 sets 1 Power snatch + 1 squat snatch *The first 3-4 sets should be moderate in load and allow for sound mechanics. Decrease load on any set if technique degrades. *Modify the squat snatch to a power snatch +…

2019 01 24

Daily WOD – Thursday 012419

By: Jose Alicea 0

Workout of the Day 012419 Photocred http://www.markstaudtphotography.com/ METCON For time: 10 Rounds 10 Burpees 5 Strict pull-ups + 5 kipping pull-ups (WORK ON YOUR PULLUPS) *Goal 12-15 mins *no one should go over 2:00 Cool Down Accessory 3 Rounds 25 sit-ups :30 sec mountain climbers Post your scores to the Whiteboard.

2019 01 23

Daily WOD – Wednesday 012319

By: Jose Alicea 0

Workout of the Day 012319 Photocred http://www.markstaudtphotography.com/ Strength 6 - 6 - 3 - 2 Back squat *Perform a set every 4:00 *All sets should be challenging but allow for a build up to a near max on the 2 rep set. METCON For time: 50 Wall ball shots (20lbs/14lbs) 500-meter…

2019 01 22

Daily WOD – Tuesday 012219

By: Jose Alicea 0

Workout of the Day 012219 Photocred http://www.markstaudtphotography.com/ METCON For time: 5 Rounds Run 400 meters 15 Hang power cleans (115lbs/75lbs) Post your scores to the Whiteboard.

2019 01 21

Daily WOD – Monday 012119

By: Jose Alicea 0

Workout of the Day 012119 Photocred http://www.markstaudtphotography.com/ Strength Every 2:30 for 5 sets 3 Shoulder press (Strict Press) *Building up METCON For max reps: 8 Rounds 0:20 Push press (135lbs/95lbs) 0:10 Rest 0:20 Barbell row (135lbs/95lbs) 0:10 Rest MOD 115,95 OR 65,45 Post your scores to the Whiteboard.

2019 01 19

Daily WOD – Saturday 011919

By: Jose Alicea 0

Workout of the Day 011919 Photocred http://www.markstaudtphotography.com/ METCON 20:min AMRAP in teams of 2: Split reps as desired. 1 person working at a time 15 Toes to bar 21 Deadlifts 255/155# 200m run Post your scores to the Whiteboard.

2019 01 18

Daily WOD – Friday 011819

By: Jose Alicea 0

Workout of the Day 011819 Photocred http://www.markstaudtphotography.com METCON AMRAP 15:00 9 Power Snatch 115/75 12 Pull ups 15 Wall Balls 20/14” Post your scores to the Whiteboard.

2019 01 17

Daily WOD – Thursday 011719

By: Jose Alicea 0

Workout of the Day 011719 Photocred http://www.markstaudtphotography.com/ Strength Every 3:00 for 5 sets 4 Hang power cleans *No dropping the bar between reps Cool Down Accessory NOT for time: 4 Rounds 0:20/0:20 Side plank 20 Banded good mornings Post your scores to the Whiteboard.

2019 01 16

Daily WOD – Wednesday 011619

By: Jose Alicea 0

Workout of the Day 011619 Photocred http://www.markstaudtphotography.com/ METCON AMRAP 20:00 3 Wall walks 15 Toes to bar 200 meter run with a Wallball 20/14 25 Russian Kettlebell swings 53/35 50 Double unders (2x singles) Post your scores to the Whiteboard.

2019 01 15

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