Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *All 3 reps must be touch n’ go every round – no singles *Increase the weight per round  *Start at around 60% of 1RM and build  ——————————————————————————————————– Workout: Ladder… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time 3 Rounds  -Then- 3 Rounds  *CRX: 10 S2OH (155/105) / 10 Strict HSPU *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time 3 Rounds  -Then- 3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Barbell can come from the ground or from the rack *Increase the weight per round  *Start at around 60% of 1RM and build  ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Snatches can be squat OR power  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  *Every 3 Minutes (not including 0:00) complete: *RX+: 3 Snatches (155/105)  *CRX: 1 Snatch (185/115)  *Score is total # of rounds… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -in remaining time max reps of: *One score: total # of thrusters completed  ——————————————————————————————————– Cardio Option: Every 4 Minutes x 4 Rounds  -in remaining time… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- *CRX: 6 Deficit Handstand Push Ups (3”/2”)  *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -in remaining time AMRAP of: Interval1: 15 Wall Balls / 5 Squat Cleans (115/85)  Interval2: 12 Wall Balls / 4… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Make-Up Day (17 Minutes)  *Retest either the back squat, clean, or jerk from last week ——————————————————————————————————– Workout: For Time  CrossFit Games WOD “Dickies Triplet” 5 Rounds  *CRX: 12 Alt DB Snatches (70/50)  *GamesRX: 8 Alt… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time -Into- 12 – 9 – 6  -Then- -Into- 12 – 9 – 6  ——————————————————————————————————– Cardio Option: For Time -Into- 12 – 9 – 6  -Then- -Into- 12 – 9… Read more »