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New blog is on the new CrossFit Diligence website:
www.Crossfitdiligence.com

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TUESDAY 6/26

*5x
-100m row sprint
-50 DU/ 100 jump rope

*10rds for time
-15 GHD sit ups
-20 single arm DB walking lunges
-150m run

MONDAY 6/25

*1 mile run

*skill practice

*20min AMRAP
-5 push press
-10 KB swings
-15 burpees

SATURDAY 6/23

*warm up

*team wod
-30min cap
Start off w/ 10cal row and 2 sets each of
-20 box jumps
-20 wall balls
-20 thrusters
-200m sand bag runs
W/ a 200m ru. After each movement

FRIDAY 7/22

*1 mile run

*barbell complex
-high hang clean sq
-hang clean sq
-clean sq
-push press/ push jerk/ split jerk

*3x sprints

WEDNESDAY 6/20

*5rds warm up
-30 BW squats
-200m run

*Elizabeth 21-15-9
-clean
-ring dips

*5x burpee broad jumps

Tuesday 6/19

*10 jump rope /DU practice

*nicole 20min AMRAP
-400m run
-amrap pull ups

*ISO abs

Gym closed monday

Gym is closed today and will reopen Tue at 5:30pm

SATURDAY 6/16

*ladder warm up

Team wod
*30min cap every 3mins 200m run
-1000 jump rope
-250 sumo high DL pulls
-125 push press
-75 HSPU

FRIDAY 6/15

*tabata
-bicycle crunches
-burpee

*5sets
-sled pulls
-amrap unbroken chin ups

*5x liners

WEDNESDAY 6/13

*Annie 50-40-30-20-10
-du/ jump rope
-sit ups

*2-2-2-2-2-2-2 heavy reps
-back squat

*5sets 1min w/ rest
-5 back squats
-amrap wall balls

TUESDAY 6/12

*4sets 250m row sprints

*muscle up practice 15mins

*5rds for time
-200m run
-5 thrusters
-10 KB swings
-15 box jumps u

MONDAY 6/11

*1 mile run

*3-3-3-3-3 reps
-strict shoulder press

*10min AMRAP
-10 ring dips/ dips
-10 push press
-10 crossfit push ups

FRIDAY 6/8

*3x400m sprints w/ 1min rest

*4sets w/ 3min rest
-20 pull ups
-30 push ups
-40 sit ups
-50 be squats

*practice
-HSPU
-rope climbs
etc...

WEDNESDAY 6/6

*ladder warm-up

*1 rep max clean sq

*10min every 30sec
-2reps 80% clean squat

*ISO abs

MONDAY 6/4

*5mins jump rope/ DU

*Karen
-150 wall balls

*2x core work
-10 GHD sit ups
-20 toes 2 bar/ knees 2 elbow
-30 leg raises
-40 seated twist
-50 toe to hand

SATURDAY 6/2

*ladder and jog warm up

*team wod
DL hold
-100 pull ups
HSPU hold
-100 KB swings
Ring push up hold
-100 OHSQ
ISO abs
-100 burpee box jumps

FRIDAY 6/1

*15mins pull up or HSPU practice

*30 clean and jerk for time

*stretch and foam roll