Daily WOD – Diamond Hill CrossFit
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Daily WOD

16
Jun

Sunday June 17th

Strength: Row/Run Warmup WOD: “Boat Race” 3 RFT 500 meter Row 400 meter Run Rest 3 minutes between rounds Notes: Run after row is tricky. A...
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15
Jun

Saturday June 16th

Strength: 1 min tests (Burpees, Row Meters, Speed Steps) Rest 5 minutes between tests. Do in any order. WOD: “Throwdown” 5 RFT of 10 Thrusters 5 Burpees...
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14
Jun

Friday June 15th

Strength: Snatch Warm-up WOD: “Hold It” 5 RFT 30 DU (60 SU), 6 Squat Snatch. Every 2 minute 5 burpees. RX 115/80, L2 95/65, L1 75/45...
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13
Jun

Thursday June 14th

Strength: Tabata Side Planks & T2Rack WOD:”Remainder” AMRAP 10 – 1000/900m Row then 25 DU(50 SU), 10 Box Jumps. Notes: The faster the row the more time...
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11
Jun

Tuesday June 12th

Strength: Bullet Proof Shoulders WOD: “Under Pressure” AMRAP 20 – Partner 1:10 Pushups, 10 Wallballs, Partner 2: 200m Run. Swap after each run. Notes: Partner WOD so...
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10
Jun

Monday June 11th

Strength: Front Squat 5×5 @ 50-60% WOD: “Dazzled” AMRAP 12 – 5 Front Squat, 50 DU. Use weight from strength. Notes: Make sure to use proper weight during...
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