WOD – Diamond Hill CrossFit
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Sunday November 19th

Strength: Extreme Endurance Challenge Redo 4 x 1 min row w 2 min rest btw WOD: “170922” For time: 120 double-unders 60 chest-to-bar pull-ups 60 hang power...
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Saturday November 18th

  WOD: “Loredo” ://journal.crossfit.com/article/loredo-2 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps Run 400 meters Notes: https://journal.crossfit.com/article/cfj-crossfit-wod-170917

Friday November 17th

WOD: “171003” For time: Run 400 meters Rest 1 minute Row 800 meters Rest 2 minutes Run 1,200 meters Rest 3 minutes Row 1,600 meters Notes: https://journal.crossfit.com/article/warm-up-with-chris-hinshaw-journal...
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Thursday November 16th

Strength: Hand Stand Pushups and Back Squat Warm-up WOD:”170929″ For max reps and load: 2 minutes of handstand push-ups/ pushups Rest 2 minutes 2 minutes of...
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Wednesday November 15th

WOD; “Prebee” AMRAP 5 – 10 SDHP, 10 Ball Slams, 25 DU’s. RX 35/26, L2 26/18, L1 18/13 Strength: “171023” Power clean 10-5-3-1-1-1-3-5-10 reps Notes: https://journal.crossfit.com/article/cfj-crossfit-wod-171023 METCON Band...
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Monday November 13th

Strength: Pull-up, Clean & Jerk Warm-up WOD: “171011” On a 15-minute clock, for max reps each round: From 0:00-3:00, run *400 meters then do pull-ups / ring...
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Friday November 10th

On Veteran’s Day, November 11th, The Headstrong Project in partnership with CrossFit affiliates across the country, will produce the third annual “Three Wise Men WOD”...
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Thursday November 9th

Skill: EMOM 10 – 30/30 DU practice. Use wiffle balls, boxes. WOD:”Doh-see-doh” Partner WOD. Partner 1 – Row, Partner 2 – 200m Run, alternate after each...
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Wednesday November 8th

Strength: Shoulder Press – 5,5,3,3,2,2 Rest 2 minutes WOD: “More” AMRAP 3 – 10 TNG Deadlifts, 10 HRPU. Rest 1 minute AMRAP 3 – 10 TNG Deadlifts,...
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Monday November 6th

Strength: 10 x 100m Sprints. Rest 1 minutes btw WOD: “Annie” 50-40-30-20-10 of DU(2x SU), Abmat Situps. Notes: Sprints are for max effort not pacing. You should be...
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Sunday November 5th

Strength: Go over movements. Warmup Squats & Presses. WOD: CrossFit Total – Build up to 1 RM Back Squat, Shoulder Press, Deadlift. (max 3 attempts at 1RM)...
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Friday November 3rd

Skill: 5 x 5 Squat Snatch working with moderate weight WOD: “Chuckles” 4 RFT of 100 Speed Steps, 10 Power Snatch, 20 Abmat Situps. RX 95/65, L2...
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Thursday November 2nd

Strength: 12,10,8,6,4,2 weighted situps. Rest 90 seconds WOD: “Open 12.1” Notes:Abs = Build to challenging wt. WOD = grinder, try to keep a pace you can maintain....
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