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Come support our Masters athletes today at Diablo CrossFit! Shawn, Nancy, Greg, Tamara and Liat will all be competing!!   WOD For time 1000M Row 90 Kettlebell Swings 24/16kg 60 Goblet Squats 24/16kg 30 Burpees 800M Run Off Ramp WOD For Time 1000M Row then 3 Rounds of15 Kettlebell Swings10 Goblet Squats5 Burpees then 800M Run  

Strength E2MOM for 16 Minutes 3 Power Snatch ~  60% – 70% of 1RM Snatch If you’ve never tried this workout use a weight you know you will not miss for any of the 8 rounds. For those that have seen this one before, add a few pounds from last time. If you are just […]

HAPPY BIRTHDAY SHAWN KINNEY!!!! Today Shawn turns 50! As a gift to him there will be no burpees in the workout:) Come to the 9:30 class to WOD with Shawn. Sorry we couldn’t program the “Frosty 50” for you Shawn, AKA: 50 beers for time. We’ll save that one for the weekend! Have fun!  Strength 1RM […]

Skill 3 x through each  1 Minute Handstand Hold 1 Minute Plank Hold 1 Minute L-Sit Are you able to make it a minute through each round? Time to scale up then! Freestanding handstands, Planche progressions and so on! We’re only scratching the surface with these movements. There’s plenty of room to scale up! WOD […]

It’s Tuesday! That means we dedicate the 5:30PM class to olympic lifting.  Regular classes are at 4:45PM and 6:30PM. Strength EMOM for 10 Minutes 3 Push Press  ~ 60-70% of 1RM Jerk Work from the floor. If you’re new to the lift take this time to focus on your rack and finish position. Use a […]

Strength Front Squat 3×1 ~ 90% of your 1RM then work up to a 1RM attempt if you like.   If you’re new to the barbell movements work up in sets of 3.  Start light and increase in small increments. Work up to a moderately heavy load.  WOD AMRAP in 10 Mintues 10 Squat Clean […]

WOD “Cindy” AMRAP in 20 Minutes of  5 Pull-Ups10 Push-Ups15 Squats or  “Mary” AMRAP in 20 Minutes of  5 Handstand Push-Ups10 Pistols15 Pull-Ups    

WOD 15 Snatch 135/95lbs400M Run12 Snatch 135/95lbs800M Run9 Snatch 135/95lbs Off Ramp WOD 15 Hang Power Snatch 45/35lbs400M Run12 Hang Power Snatch 45/35lbs800M Run9 Hang Power Snatch 45/35lbs If you are loading up the bar and working from the floor be sure to choose a weight such that your form does not break down while fatigued!

Strength Deadlift 3×1 ~ 95% Work up to 95% and complete 3 lifts.  Move on to a 1RM attempt if you like.  If you are new to the barbell movements take your Deadlift up in small increments to a moderately heavy weight.  Perform at least 3 lifts at each weight. WOD AMRAP in 10 Minutes […]

Strength Max Effort Turkish Get-Up Use a Kettlebell, Dumbbell or Barbell.    WOD AMRAP in 15 Minutes of21 Kettlebell Swings 24/16kg15 Burpees400M Run Off Ramp WOD Work the same movements and be safe! Focus on form. Remember, running is a skill too!