In Daily Workout


Matt deadlifting 95lbs on DAY 1 with DiabloCross Fit. In 4 months, Matt has lost almost 30 pounds, has a 275lb+ squat, and can overhead squat 135 lbs for 5 reps!!

O600h MetaCon wod: Two Bars of Pain*

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

Bench press (3/4 body weight)

Snatch grip deadlift (body weight)

* A modified version of Three Bars of Death (Linda), which is one of CF’s toughest wods:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of

Dead lift (1.5x body weight)

Bench press (body weight)

Cleans (3/4 body weight)

Craig, Josh N., & Sarah grinded through Two Bars of Pain this morning! Jon, with a grappling tournament later that morning, coached us through the pain.

NOTE!! Before beginning sessions with DCF, Josh N. could only bench press 135 one time! He was able to grind out almost all of the repetitions in this wod. Nice work buddy. CrossFit works.


0700h Strength wod

Burgener Warm-up

Burgener Snatch Transfer Skills

Snatch 1,1,1,1,1,1

Check out Coach Burgener’s website for excellent Oly Lift & Skill Transfer Demos: Mikes Gym

Recent Posts