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Blog Archive

Independence Day WOD

“1776”

4 RFT of:

  • 17 OH Walking Lunges w/ plate (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 7 Ring Dips (L2: w/ Band, L3: Box Dips)
  • 6 Thrusters (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)

This tribute WOD was originally posted on the Diablo CrossFit WOD blog as the workout of the day for July 4, 2014 – a nod to the year the United States’ declared its
Independence from the British.

Scores:



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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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