WOD – Diamond Hill CrossFit
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WOD

Sunday June 17th

Strength: Row/Run Warmup WOD: “Boat Race” 3 RFT 500 meter Row 400 meter Run Rest 3 minutes between rounds Notes: Run after row is tricky. A...
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Saturday June 16th

Strength: 1 min tests (Burpees, Row Meters, Speed Steps) Rest 5 minutes between tests. Do in any order. WOD: “Throwdown” 5 RFT of 10 Thrusters 5 Burpees...
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Friday June 15th

Strength: Snatch Warm-up WOD: “Hold It” 5 RFT 30 DU (60 SU), 6 Squat Snatch. Every 2 minute 5 burpees. RX 115/80, L2 95/65, L1 75/45...
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Thursday June 14th

Strength: Tabata Side Planks & T2Rack WOD:”Remainder” AMRAP 10 – 1000/900m Row then 25 DU(50 SU), 10 Box Jumps. Notes: The faster the row the more time...
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Tuesday June 12th

Strength: Bullet Proof Shoulders WOD: “Under Pressure” AMRAP 20 – Partner 1:10 Pushups, 10 Wallballs, Partner 2: 200m Run. Swap after each run. Notes: Partner WOD so...
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Monday June 11th

Strength: Front Squat 5×5 @ 50-60% WOD: “Dazzled” AMRAP 12 – 5 Front Squat, 50 DU. Use weight from strength. Notes: Make sure to use proper weight during...
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Sunday June 10th

Strength: Tabata Planks and Kipping Practice WOD: “Dropped” 100 Pullups / (150 RR),10 Pushups each time you drop off bar or rings. Notes: Pushups will pile...
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Saturday June 9th

The 343 – http://nyfd.com/9_11_wtc.html Donate to Run to Home Base Here WOD: Hero WOD “343″ in honor of the 343 firefighters lost on 9/11/01 100 Deadlifts...
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Friday June 8th

Strength: Warm-up Snatch & OHS WOD: “Kidd” 36 OHS then 6 Rounds of 8 Power Snatch, 2 Bar MU (10 Pullups) then 36 Burpees. RX 95/65,...
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Thursday June 7th

Skill: EMOM 8 min – DU practice WOD: “Running Flight Simulator” 10, 20, 30, 40, 50, 40, 30, 20, 10 of Unbroken DU (3x SU) with a...
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Wednesday June 6th

Strength: 5×5 Each Leg Split Squats, 5×5 Wt Step ups WOD: “Recall” AMRAP 5 – 100m Run, 5 Dips, 10 KBS. Rest 5 minutes. Repeat. RX 53/35,...
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Tuesday June 5th

Strength: Warm-up Movements WOD: CrossFit Total (30 minutes) 1RM Back Squat 1RM Press 1RM Deadlift Notes: (https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf) METCON 5×10 BB Floor Press, 5 x 10...
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Monday June 4th

Skill: Rowing Work WOD: “Thrive” Partner WOD 50/40 Calorie Row 100 Push-Ups 50/40 Calorie Row 150 Sit-Ups 50/40 Calorie Row 200 Air Squats 50/40 Calorie Row....
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Sunday June 3rd

Strength: EMOM 10 – Even 3 Cleans , Odd 20 sec HS Hold.Build on cleans up to WOD weight. WOD: “Snoozer” 5 RFT of 5 Cleans, 30...
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Saturday June 2nd

Strength: 4 Rounds of 10 Dracula Situps, 10 Birdogs, :45 sec Plank WOD: “May Fly” AMRAP 15 of 2,4,6,8,10….. T2B, Lunges, Inchworms. Notes: The early rounds will go...
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Friday June 1st

Strength/Skill: EMOM 10 – Pick a gymnastic movement or two to work on. WOD: “Nickels” AMRAP 15 – 5,10,15,20 ……of Wallballs w/100m Farmers Carry after each...
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Thursday May 31st

Stength: Thruster Warm-up WOD: “Hamplan” For Time: 15/12 Calorie Row 10 Burpee to Target (6″ above reach) One Max Set of Thrusters, once you stop repeat...
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