Friday Oct 11th Challenge Day 11 – Diamond Hill CrossFit
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Friday Oct 11th Challenge Day 11


Friday Oct 11th Challenge Day 11


CrossFit Baseball at Diamond Hill State Park


Core Work  3 rnds of

20 Hollow Rocks and 20 Supermans,rest 60sec

then 2rnds of 30 sec side plank hold


“Down & Up”

10,9,8,7,6,5,4,3,2,1 of

Front Squats and

1,2,3,4,5,6,7,8,9,10 of

Push ups

RX 115/80, L2 95/65, L1 75/45

8 Responses

  1. stephanie noris

    this morning was a great wod and class overall. 11 days into whole30. Thanks Sarah for suggestions on more recipes/food.

  2. Coach Keith

    There is a 9am Monday Holly.

    Great work today! Saw a lot of improvement in people’s front squats, keep up the good work.

  3. Jim S

    I’ve been feeling a little blah about the food challenge for the last couple of days but today’s WOD re-energized me. Looking forward to tackling the weekend now.

  4. Sharon

    Great being back today! Loved the stretching we did and the WOD. Found a great website called! She has some great recipes.

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