Posted by & filed under Workout of the Day.

In case you haven’t been in this week to hear, we are now following Diablo CrossFit’s daily programming!  This will include the strength and fitness classes.  There are so many ways to increase your fitness and every coach is a little bit different.. it can be fun to try out new styles!  This means there will be a programmed workout on Thursday’s again and Saturday’s will be more individual workouts instead of partner or team wod’s.
Haven’t tried Strength or Fitness classes?  Well now is a good time!  These classes are included in your membership already.  Ask a coach for more details if interested!!



Dynamic Warmup & Mobility: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
12 – 15 YTWs

Kettlebell Skill: Minute 21 – 35
KB Windmills 3-4 Sets of 5-8 reps
Work through the following progression:
Low Windmill
High Windmill
Low and High Windmill

Feel free to stay at the high windmill and challenge yourself with the weight. But if you want to challenge the weight but can’t stabilize a heavy weight overhead, use a lighter KB or DB and work with the High and Low Windmill.

Take your time, this should not be completed with any speed.

Workout: Minute 35 – 50
9 Minute As Many Reps As Possible:
400m Run Buy-in
1 Toes To Bar – Scale up Bar MU
2 Overhead Squats 63 / 95 – Modify with Front Squats
3 Toes to Bar
5 T2B

Score: Total reps after the Run

Cool Down: 51 – 60
Couch stretch 2 Minutes each Leg.