Week 1: January 1 – 7, 2018
Monday – 1.1.18
Monday, January 1st, 2018 – Happy New Year!
“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” Benjamin Franklin Dynamic Warm-up: Minute 0 – 20 Coaches’ Choice Group Dynamic Warm-up Running Warm-up Workout: Minute 21-50 Complete for time: (23 minute time cap) 1 Mile Run Rest 3 minutes then, Complete 2 rounds […]
Sunday, December 31st, 2017 – Row’d Royalty is Coming!
“The limits of the possible can only be defined by going beyond them into the impossible.” Arthur C. Clarke Dynamic Warmup: Minute 0 – 10 Coaches’ Choice Group Dynamic Warm Up Row’d Royalty Rowing Skill Work: Minute 11 – 25 6 Sets of 100m/120m with 30s to 1min of rest between each 100m/120m. 2x 100m/120m […]
Saturday, December 30th, 2017 – Diablo Winter Classic
Dynamic Warmup: Minute 0 – 20 Test a Lift: Minute 21 – 40 1 Rep Max Snatch and/or 1 Rep Max Clean & Jerk Coach Notes: Start with either the Clean & Jerk or the Snatch after your warm-up. Feel free to spend the whole time in class working up to an Olympic Lifting Total: Max Snatch […]
Friday, December 29th, 2017 – “11.6+” Franrap
Sign up & test your Oly lifts on Saturday! This is a fun & free event – everyone is invited. If you don’t want to lift, please come cheer on our lifters! https://diablocrossfit.com/event/diablo-strong-winter-classic Workout: Minute 21 – 40 “11.6+” – Franrap CrossFit Games Open Workout 11.6 (7min version) Complete as many rounds and reps possible […]
Thursday, December 28th, 2017
Have you signed up for our annual Holiday Partay? It’s Saturday, January 6th. Scroll down for details! Dynamic Warmup: Minute 0 – 25 Coach’ Choice Group Dynamic Warm Up Stability Warm Up: 3 Different Drills 1 Set of 18 “Clocks” or “Toe Taps” – Standing on the left foot, touch the ground with the right […]
Wednesday, December 27th, 2017 – “DT”
“I think in terms of the day’s resolutions, not the years’.” Henry Moore https://diablocrossfit.com/event/diablo-strong-winter-classic Dynamic Warmup: Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Strength: Minute 21 – 45 Clean & Jerk 6 sets of 2 Cleans + 1 Jerk (split jerk or push jerk) Coach notes: Warm-up to 65% of your […]
