CrossFit Capitol Hill is proud to be the provider for the DC Strokes Rowing Club Strength & Conditioning Program and seeing Team DCSRC complete the best

Sprint Race Season in the history of the club with both

National & International Medals.

US Masters Nationals

MEN’S HEAVYWEIGHT 4+    GOLD

MIXED 4+   BRONZE

MEN’S  8+   BRONZE

Back to Work for more history in the making:

WOD 1

3-5 rounds for time of:

15 Box Jumps 24" & 18"

10 HSPU (handstand pushups, use downward dog and box hspu's as needed)

15 KB Swings 24/16kg (as heavy as possible)

10 Pullups

100 single unders (25 doubles)

WOD 2

Back squat

1-1-1-1-1-1-1

&

15/15 for 10 min 

Pushups/body rows

Rest

30 wallball shots

WOD 3

21 - 18 - 15 - 12 - 9 - 6 - 3

SDHP 95/65
Push Press 95/65
Box Jumps