Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  -Every 3 Minutes (not including 0:00) complete: *HPC and FS should take NO LONGER than 1:30  *Score is total # of calories accumulated in… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time -into-  2 Rounds  -Then- -into-  2 Rounds  -Then- -into-  2 Rounds  *RX+: S2OH (135/95) *CRX: S2OH (155/105) / Bar/Ring MU (7-5-3)  ——————————————————————————————————– Cardio Option: For Time… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes (5 Rounds)  *Bar can come from the rack or from the floor  *Athletes choice on weight  *Must be done in unbroken sets of 6  ——————————————————————————————————– Workout: 3 Rounds For Time  40… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest 1 minute at the completion of each round* Rd1: 9 PC (115/85) / Rd2: 7 PC (135/95)  Rd4: 5 PC (155/105) / Rd4: 3 PC (185/115) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes (5 Rounds)  *:50s Cap on the calories  *Snatches can be squat or power  *Athletes choice on weight and weight increases  *Must be able to do all rounds of snatches unbroken  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  12 – 10 – 8  24 – 20 – 16  -Then- -Then- 24 – 20 – 16  ——————————————————————————————————– Cardio Option: For Time  24 – 20 – 16  -Then- -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes (5 Rounds) *:50s Cap on calories *Bar can come from the rack or from the floor  *Athletes choice on weight  *Front Squats must be unbroken on every round  ——————————————————————————————————– Workout: CrossFit Open… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / 2 Minutes OFF)  Interval 1:  -in remaining time AMRAP of:  Interval 2:  -in remaining time AMRAP of:  Interval 3:  -in remaining time… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 4 Rounds  *CRX: 12 @ (135/95), 6@ (155/105), 3@ (185/115) ——————————————————————————————————– Cardio Option: For Time  -into- 1… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Athletes choice on weight *Can stay the same or increase each round *Must complete all 3 reps unbroken every round  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  8 –… Read more »