WOD – Diamond Hill CrossFit
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WOD

Thursday June 30th

22.06.30 INTENDED STIMULUS 8:00-13:00 Keep rounds to :45-1:30. Athletes choosing to perform the workout as Rx’d should be able to complete the first two to...
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Wednesday June 29th

22.06.29 INTENDED STIMULUS Building strength in the overhead squat. Athletes should start near 70% of their 1-rep max and build to a heavy 3-reps over...
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Tuesday June 28th

22.06.28 INTENDED STIMULUS 8:00-13:00 Use a weight that you can complete the push jerks in 3 sets or less each round. Keep moving on the...
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Monday June 27th

22.06.27 INTENDED STIMULUS Simpler workout before more complex movements later in the week. 5+ rounds. :45-1:15 on the rows, 1:30-2:00 on the runs, and :45-1:30...
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Sunday June 26th

22.06.26 INTENDED STIMULUS Sub 10:00 workout. Light barbell cycling and barbell stamina session. Complete the set of 30 power cleans and lunges between 1:00-2:00 each....
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Saturday June 25th

22.06.25 INTENDED STIMULUS Finish each movement in 2:00-3:00. One partner works at a time while the other rests. Athletes need to be able to complete...
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Friday June 24th

22.06.24 INTENDED STIMULUS 4 faster “mini-chippers.” Finish both the run and row in under 4:00. Finish the chest-to-bar pull-ups and burpees-to-target in under 4:30. Sprint...
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Thursday June 23rd

22.06.23 INTENDED STIMULUS 5-7+ rounds. Maintain unbroken deadlifts for as many rounds as possible. The deadlift should be a moderately loaded barbell. Athletes should be...
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Wednesday June 22nd

22.06.22 INTENDED STIMULUS 10:00-14:00. American swings. Complete the first 6-7 rounds unbroken. Take no more than :05-:15 to transition between movements to keep the intensity...
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Tuesday June 21st

22.06.21 INTENDED STIMULUS Today is an opportunity for athletes to work on higher gymnastics skills under fatigue. Athletes should try and use a higher box...
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Monday June 20th

22.06.20 INTENDED STIMULUS 15-25 sit-ups per minute and 50-75 double-unders per minute. Ten-minute higher volume workout where athletes are constantly moving and accumulating repetitions. Opportunity...
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Sunday June 19th

22.06.19 INTENDED STIMULUS 8:00-13:00 15:00 Time CAP. DB loading should allow for athletes to move at a fast walk or slow jog. Finish both the...
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Saturday June 18th

22.06.18 INTENDED STIMULUS 8-15 rounds. This is a fun take on the classic CrossFit hero workout, “Nate”, and an opportunity for athletes to practice higher...
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Friday June 17th

22.06.17 DATE NIGHT/BRING A FRIEND 5:30PM CLASS HEAVY DAY ALL OTHER CLASSES INTENDED STIMULUS Increase loads across all sets and build to a 3-rep max....
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Thursday June 16th

22.06.16 INTENDED STIMULUS 11:00-15:00. Finish each run in 1:30- 2:15. Spend no more than 3:00 (12/minute) on the burpees. Push the pace on the runs...
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Wednesday June 15th

22.06.15 INTENDED STIMULUS 9:00-15:00 total working time. Score = total time minus 10:00 of rest. Today’s workout is all about intensity. Aim to finish each...
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Tuesday June 14th

22.06.14 INTENDED STIMULUS Focus more on skill and quality of movement rather than loading up the bar at all costs. Should help athletes build confidence...
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Monday June 13th

22.06.13 INTENDED STIMULUS 10-15 ring dips per round. Push an aggressive row pace that stays within 5-7 calories throughout the entire workout. Perform 5+ unbroken...
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Sunday June 12th

22.06.12 INTENDED STIMULUS Finish in 8:00-12:00. Complete the deadlifts in 1-2 sets. Finish the L-sits in 2-3 sets every round. Focus on the technique of...
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Saturday June 11th

22.06.11 INTENDED STIMULUS 22:00-30:00. Start at a moderate pace that allows you to keep moving and avoid prolonged rests. Longer high-volume workout that pushes you...
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