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The Daily WOD

Tuesday – June 18, 2013

Posted by on Jun 18, 2013 in Daily WOD | 1 comment

Weak Behavior: One-Upping

Uncommon Sense

By Mike Warkentin Managing Editor

“One-uppers are a lot like clock whores; they’ll definitely sacrifice integrity at times, but one-uppers don’t want to win big. They just want to win by a pound or a second, and their whole workout plan involves strategically gaming WODs to worm their way to the best time on the whiteboard. ”

Read entire article here:  http://library.crossfit.com/free/pdf/CFJ_OneUpper_Warkentin2.pdf

*This article was posted on the CrossFit.com main site and originates from the “CrossFit Journal”.  You can find the link to the CrossFit Journal on the side of this website.  The  journal is a fantastic source of a variety of info.  If you don’t currently have a subscription, you should.  Check it out!!!

 

WOD (Part 1):

Back Squat

1-1-1-1-1

or

5 x 3

 

WOD (Part 2):

5 Rounds

10 Box Jump Overs

Bear Crawl Across Gym

10 Goblet Squats

Bear Crawl Back Across Gym to Boxes

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Monday – June 17, 2013

Posted by on Jun 17, 2013 in Daily WOD | 0 comments

Erik and Jill

IMG_3132

 

WOD (Choice 1):

Strict Shoulder Press

1-1-1-1-1

then…

10 Min AMRAP

Run 200 Meters

5 Right Arm Kettlebell Clean & Jerk 53lb/35lb

5 Left Arm Kettlebell Clean & Jerk

 

 

WOD (Choice 2):

Strict Shoulder Press

5 x 3

then…

Run 400 Meters

15 Right Arm Kettlebell Clean and Jerks 53lb/35lb

15 Left Arm Kettlebell Clean and Jerks

Run 400 Meters

12 Right Arm KB C& J

12 Left Arm KB C&J

Run 400 Meters

9 Right Arm KB C&J

9 Left Arm C&J

 


Download YouTube Video | YouTube to MP3

 

 

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Saturday & Sunday: 6/15 – 6/16

Posted by on Jun 15, 2013 in Daily WOD | 0 comments

Happy Father’s Day!!!

sdsd1

WEEKEND HOURS:

*Saturday:  8:00, 9:00 & 10:00 am

Father’s Day:  9:00 ONLY

*What’s going on at CFD?

-Make up a missed WOD from the week.

-Pick a WOD from the whiteboard.

-Practice a skill or goat.

-Stretch out, work on mobility or use the foam rollers.

 

*Open you heart and your mind to some gentle yoga.

Join Sandy on Tuesday, June 18th, 8-9PM at Crossfit Diamond.
Bring your mat, your peace and your om shanti. $15 fee…beginner yogis are welcome
and invited!!  
**Non Diamond members are welcome!!!
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