For Love of the Game

By: Coach Chris Pat Sherwood put it best when he said, “The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.  So remember that.  Relax.  Have fun.  Work out.”   With the CrossFit open well in…

5/31/2016

CrossFit Diamond State – CrossFit Warm-up Warm-up (No Measure) 5min to run/row/bike/jump rope line drills & shoulder/back activation & mobility Strength/Skill this is a sprint, go hard! 3 rounds 10 calorie row 10 burpees over bar rest 1min Metcon Metcon (AMRAP – Reps) 3 rounds 30 HSPU 15 power cleans 135/95# max effort ring MU…

5/30/2016

CrossFit Diamond State – CrossFit Warm-up Warm-up (No Measure) 400m run full body activation Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in…

5/28/2016

CrossFit Diamond State – CrossFit Warm-up Warm-up (No Measure) coach’s choice Metcon Roney (Time) 4 Rounds for time of: 200m Run 11 Thrusters, 135# 200m Run 11 Push Press, 135# 200m Run 11 Bench Press, 135#In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April…

BOOTCAMP 5-28-16

CrossFit Diamond State – Bootcamp Metcon (No Measure) Buy in: 5 min Man Makers WOD A: Death by Burpees (15 min. cap): 1st min: 1 burpee 9 situps 2nd min: 2 burpees 8 situps 3rd min: 3 burpees 7 situps … 10th min: 10 burpees 0 situps 11th min: 11 burpees 0 situps WOD B:…

5/27/2016

CrossFit Diamond State – CrossFit Warm-up Warm-up (No Measure) 3 x 10 calorie row rest :30 after each line drills & mobility Weightlifting Back Squat (3×3, across +5lbs) Metcon Metcon (Time) 15min CAP 21-18-15-12-9 calorie row 5-4-3-2-1 squat cleans L4: 225/155# L3: 185/125# L2: 135/95# L1: 115/75# Cool Down chest bumps and high fives –…

5/26/2016

CrossFit Diamond State – CrossFit

Warm-up

Warm-up (No Measure)

coach’s choice

Metcon

Metcon (AMRAP – Reps)

20min running clock

cash in 1 mile run

with remaining time AMRAP

15 toes to bar

20 walking lunge steps

25 double unders

1 round = 60 reps

Cool Down

chest bumps and high fives

– full body stretch

5/25/2016

CrossFit Diamond State – CrossFit Warm-up Warm-up (No Measure) 4 rounds on the rower :20 on :10 off line drills & mobility for hamstrings/deadlifts Weightlifting Deadlift (3×3, across. +5lbs) Metcon Metcon (Time) 21-15-9 KB swings 70/53# burpee box jump overs SDHP 115/75# Cool Down chest bumps and high fives – banded hamstring stretches – foam…

5/24/2016

CrossFit Diamond State – CrossFit Warm-up Warm-up (No Measure) 3x 200m run 30 seconds rest line drills & mobility for shoulders/back Metcon Metcon (AMRAP – Reps) 5 rounds 4min on, 4min off cash in: 400m run with remaining time AMRAP 12 push press 135/95# 16 c2b pull-ups 20 abmat sit-ups Cool Down chest bumps and…

BOOTCAMP 5-24-16

CrossFit Diamond State – Bootcamp

Metcon (AMRAP – Reps)

24 min AMRAP:

60 Squats

60 Step ups

60 Glute Bridges

60 Med Ball Rotations

60 Situps

60 Pull ups

60 Burpees

Cash out: Tabata flutter kicks