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

WOD

Monday October 15th

Part 1: EMOM 14: Minutes 1-2-3: Hang Snatch Pull + Hang Squat Snatch (62-65-68%) Minute 4: Rest Minutes 5-6-7: 2 Hang Squat Snatches (72-75-78%) Minute 8:...
Read More

Friday October 12th

Part 1: Backsquats – 5, 5, 4, 4, 3 Building to WOD weight. Rest 2 minutes. Part 2: “Everest” Comptrain Benchmark WOD 21-15-9 of Backsquats and Strict...
Read More

Monday October 8th

Part 1: Movement Prep/Mobility Part 2: “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 100 Meter Run 80 Double Unders, 40 Sit-ups, 200...
Read More

Sunday October 7th

Part 1: I’s & T’s on the benches. Part 2: “Hot Stuff” For Time: 24-20-16-12: Calorie Row Alt Dumbbell Snatches Calorie Row V-Ups Notes: Go steady on...
Read More

Saturday October 6th

Part 1: Hand Stand Practice – Partner up working on free stand, kicking up to wall or wall walks. 10-12 minutes. Part 2: “Facemask” AMRAP 18 –...
Read More

Wednesday October 3rd

Part 1: 2000m Row with stroke rate changes every 200 (20-24-20-26-20-28-20-26-20-24) Part 2: “Ragu” 4 RFT of 400m Run, 75 DU (150 SU). Notes: Rate change on the...
Read More
1 2 3 104