Daily WOD – Diamond Hill CrossFit
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Daily WOD

24
Jan

Monday January 25th

Part 1:  Movement Prep and Warm-up Part 2: “Human Torch”For Time:1,000/900m Row800m Run750/675m Row600m Run500/450m Row400m Run250/225m Row200m Run Alternative: (If poor weather) Run =>3:00/2:30/2:00/1:30...
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23
Jan

Sunday January 24th

Part 1: L-Sit & Renegade Row Warm-up Part 2: “Sickle-Fin Weasel Shark”5 Rounds:75 Double Unders:30 L-Sit Hold (Accumulate)*20 Alternating Renegade Rows RX 35/25, L2 30/20,...
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21
Jan

Friday January 22nd

Part 1: Movement Prep and Warm-up Part 2: “Great White Shark”For Time:36 Kipping Pull-Ups63 Weighted Sit-Ups27 Kipping Pull-Ups45 Deficit Push-Ups* 18 Kipping Pull-Ups27 DB Box...
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19
Jan

Wednesday January 20th

Part 1: Devil’s Press and Knees to Elbow Warm-up Part 2: “Goblin Shark”AMRAP 12:3 Devil’s Press6 Knees-to-Elbows RX 50+/35+, L2 40/25, L1 30/20 Alternative: K2E...
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18
Jan

Tuesday January 19th

Part 1: Wall Ball Warm-up Part 2: “Humpback Catshark” 3 Rounds:400m Run50 Wall Balls (20/14#)**Every time you break the wallballs, complete 10/7 Cal Bike (14/10...
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