Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Shoulder To Overhead (17 Minutes)  *Last test day of our cycle, go for the PR!! ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *Score is total # of calories completed… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- 2 Rounds  -Then- 1 Round ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- 2 Rounds  -Then- 1 Round ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Power Clean + 1 Squat Clean  *Must hang on to the barbell between PC and SC for it to count ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -In remaining… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 16 – 12 – 8  -Then- -Into- 8 – 12 – 16  ——————————————————————————————————– Cardio Option: For Time  -Into- 16 – 12 – 8  -Then- -Into-… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Make big jumps and be aggressive, go for the PR!  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Make sure you are viewing the correct day as the workouts are posted until Sunday.

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total Scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  *Every time you break complete: RX+: 10 Hang Power Cleans (155/105)  CRX: 150 Unbroken Wall Balls + 10 HPC (155/105)  *30 Min Cap if necessary  *Breaks… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  ——————————————————————————————————– Workout: CrossFit Open Workout “12.3”  AMRAP x 18 Minutes  *Score is total # of rounds + reps completed in 18 minutes Masters RX Version:  Scaled Version: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  5 Rounds  -Then- *CRX: 4 Power Snatches (135/95)  ——————————————————————————————————– Cardio Option: For Time  5 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds