WOD – Diamond Hill CrossFit
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Friday April 20th

WOD: “Warmed Up” AMRAP 5 – 5 Box Jumps, 5 SDHP, 5 Goblet Squats. RX 44/35, L2 35/26, L1 26/18 Strength: TNG Power Cleans – Build to...
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Thursday April 19th

Strength: EMOM 12 – 2 TGU @ Moderate weight, Alternate arms with odd/even WOD: ” Frantastic” 21-15-9 of Pullups, DB Thrusters, Cal Row. Rx 45/30, L2 35/20,...
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Wednesday April 18th

Strength: BTN Strict Press – 5×5 @ 65% 1RM Rest 2 min WOD: :Dead Run” AMRAP 10 10,9,8,7,6,5,4,3,2,1 TNG Deadlifts with 100m Run after each round. RX...
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Monday April 16th

Strength: Squat Snatch 6×2 @ 80% 1RM, Rest 2 min btw. WOD:”Almost Prime” AMRAP 11 – 9 HRPU, 7 Power Snatch 50 DU. RX 115/85, L2...
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Sunday April 15th

Deadlift 3-3-3-3 buildiong to challlenging 3 WOD: 8 rnds of 10 Deadlifts, 10 Box Jump Overs Rx 155/105 L2 135/95 L1 105/75

Wednesday April 11th

Weighted Pull Ups, build to a max weight,1-1-1-1-1, Banded Pull ups 5×3, Negative 5×3, Challenging Ring Rows 5×5 WOD: For time 400m run, 20 Pull...
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Sunday April 1st

Happy Easter! Regular Schedule today. WOD: For Time 400m Bunny Hops 50 Egg Tosses (RX 20/14, L2 16/12, L1 12/8) 400m Easter Basket Carries (RX...
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