WOD – Diamond Hill CrossFit
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Friday April 16th

“Rhubarb” WORKOUT GOALS1.) 10:00-16:002.) Avoid failing any rope climbs.3.) Substitute weighted good mornings in place of hip extensions RX5 ROUNDS FOR TIME200m Weighted Run (20/14#)20...
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Thursday April 15th

“Radish” WORKOUT GOALS1.) Use a heavier load that will not cause failed reps.2.) Small sets or consistent singles to work through the 30 total reps.3.)...
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Wednesday April 14th

Rocky Road WORKOUT GOALS1.) 6-10 rounds2.) Complete the handstand walks in 3 attempts or less.3.) Substitute step-ups instead of box jumps before scaling to a...
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Tuesday April 13th

Heavy Day WORKOUT GOALS1.) Practice strict pull-ups or assisted strict pull-ups on the pull-up bar. Avoid scaling to ring rows and kipping pull-ups.2.)  Rest 1:30...
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Monday April 12th

EMOM – Skill WORKOUT GOALS1.) Use light-to-moderate loadings to balance movement quality and challenge.2.) Use a load light enough to maintain all points of performance...
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Sunday April 11th

“Turnip” WORKOUT GOALS1.) 7:00-14:002.) Complete all squats in 3 sets or less.3.) Complete at least 1 unbroken set of squats. RXFOR TIME25 Back Squats (135/95#)25...
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Saturday April 10th

“Lemon” WORKOUT GOALS1.)  Finish each round in less than 4:00.2.) Break the push-ups into 3 small yet fast sets.3.)  Don’t get stuck on the double...
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Friday April 9th

EMOM – Skill WORKOUT GOALS1.)  Practice higher skill movements like or similar to the ring muscle-up and the single-leg squat.2.)  Pace the row so you...
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Thursday April 8th

“Beet” WORKOUT GOALS1.)  Finish in under 12:00.2.) Use a moderate-to-heavy barbell.3.) Plan to pace the burpees so you can conserve energy for the power cleans...
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Wednesday April 7th

“Apricot” WORKOUT GOALS1.) 7-10 rounds2.) Keep all 200m intervals under 1:00.3.)  Complete as many plank holds unbroken as possible. All LevelsAMRAP 20Run 200m1:00 Plank Hold–...
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Tuesday April 6th

“Filthy Fifty” WORKOUT GOALS1.) Finish around 20:00.2.) Complete each movement in large sets of 10+ reps.3.) Complete at least one movement in an unbroken set...
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Monday April 5th

Heavy Day All LevelsFOR LOADTempo Deadlift5-5-5-5-5-5-5 Tempo = 2 seconds up, 2 seconds down. Hold similar weight across all sets Stretching 2 SETS:30 Elbow to Instep on...
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Saturday April 3rd

“Brown” WORKOUT GOALS1.) Practice higher skill gymnastics and practice cycling a moderate-to-heavy barbell.2.) Avoid loading up or lifting to failure.3.) Finish all movements in under...
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Friday April 2nd

Good Friday Schedule No 5:30am or 4:00pm classes today “Apgar” WORKOUT GOALS 1.) Use a moderate-to-heavy loading for the deadlifts.2.) Finish each round in under...
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Wednesday March 31st

Heavy Day WORKOUT GOALS 1.) If possible, increase loading across the 5 sets.2.) Prioritize movement quality and range of motion over loading. 3.) Rest ~2:30...
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Tuesday March 30th

2K ROW OR RUN WORKOUT GOALS 1.) Pick one option, run or row, to complete for today’s workout.2.) Finish the time trial in under 12:00.3.)...
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Monday March 29th

“Chatterjee” WORKOUT GOALS 1.) Maintain a fast pace across all 5 rounds.2.) Use a moderate weight for the devil press.3.) Avoid getting stuck on the...
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Sunday March 28th

“Connelly“ WORKOUT GOALS 1.) 10:00-15:002.) Maintain an aggressive speed on the squats and sit-ups.3.) Utilize a moderate loading on the strict chin-ups RXFor Time50-40-30-20-10Air SquatSit-up10-8-6-4-2Weighted...
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