WOD – Diamond Hill CrossFit
Call Us: (401) 721-5582
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WOD

Sunday July 5th

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warmup : 3 Rounds 30 sec jumporope, 30 sec rest. Mobility : Scorpion...
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Saturday July 4th

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warm-up: 100m Run, 20 Air Squats, 2 Banded Bent Over Rows. Specific Warm-up:...
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Friday July 3rd

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warm-up: 3 min row (1st easy, 2nd Mod, 3rd hard) Mobility: Pec Stretch...
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Thursday July 2nd

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warm-up: 2 min Jump Rope. Mobility: Pec Stretch on Rack – 1 minute...
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Tuesday June 30th

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warm-up: 2 rounds Jumprope :45 on/:15 rest. Mobility: Banded Pass Thru’s x 20,...
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Monday June 29th

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warm-up: Tabata – Plank and Hollow Hold, Alternate.  Mobility: Banded Lat Stretch on...
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Sunday June 28th

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warm-up: 2 min Bike or Row.  Mobility: Couch Stretch – 1 minute per...
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Saturday June 27th

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 Breathe: 5 Inhale – 5 Hold- 10 Exhale for 9 rounds.  General Warm-Up: 200m...
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Friday June 26th

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warm-up: 2 Rounds of 5 Burpees, 100m Run. Mobility: 20 PVC Pass Thrus,...
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Thursday June 25th

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warm-up: Row Cal & Burpees 5,4,3,2,1. Mobility: Banded Pec Stretch – 1 minute,...
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Wednesday June 24th

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warm-up: 400m Run.(2 min) Mobility: Figure 4 – 1 minute per leg, Banded...
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Tuesday June 23rd

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 General Warm-up: 2 rounds Jumprope :45 on/:15 rest. Mobility: Down Dog Calf Stretch –...
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Wednesday July 1st

Live Feed Link (All classes) https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09 Video from Live Feed https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000 Mystery WOD

Monday June 22nd

Live Feed Link (All classes)   https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09   Video from Live Feed   https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000       General Warm-up:   15 Burpees     Mobility:  ...
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Sunday June 21st

Live Feed Link (All classes)   https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09   Video from Live Feed   https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000   Happy Fathers Day!! General Warmup: 3 Rounds of 200 m...
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Saturday June 20th

Live Feed Link (All classes)   https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09   Video from Live Feed   https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000   General Warm Up: 2 rounds200m run10 Jumping Squats10 PVC Pipe...
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Friday June 19th

Live Feed Link (All classes)   https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09   Video from Live Feed   https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000   Happy Burpee Day Coach Kyle.  General Warm Up: 3 rounds...
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Thursday June 18th

Live Feed Link (All classes)   https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09   Video from Live Feed   https://us02web.zoom.us/rec   Breathe:   5 inhale -5 hold -10 exhale x 10...
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Wednesday June 17th

Live Feed Link (All classes)   https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09   Video from Live Feed   https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000   General Warm Up: 1 minute Jump ropeThen 2 rounds of10...
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Tuesday June 16th

Live Feed Link (All classes)   https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09   Video from Live Feed   https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000   General Warm Up: 3 Rounds of 20 Jumping Jacks15 Plank...
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