CrossFit, Bodywork, Sweat & Da Daily D WODs Sat June 6th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Saturday Open gym 9-11 starting this week

The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!

New Mask rules start on Monday! Yay! While walking into and around the gym you need to wear your mask but if you are in your lane you can lower your mask or remove it but it needs to remain on your person so that it can be put on quickly and easily. If this rule is abused and not followed we will have to reenstate masks at all times. Don’t be the person who f’s this up for everyone else.  You all have been amazing about keeping the sanitation standards and I expect no problems! Thank you all so much for your continued support and help pioneering a new normal in the gym.

CrossFit:

Fight Gone Bad Style Team WOD!

3 Rounds:
2 minutes of Thrusters (95/65 lb)
2 minutes of Pull-Ups
2 minutes of Assault Bike for Max Cals
2 minutes Sumo Deadlift High-Pulls (95/65 lb)
2 minutes of Burpees
1 minute Rest

Everyone remembers the first time they did “Fight Gone Bad” right? Well… I don’t think you will ever forget the this team version I just came up with either. Only 1 person works a time and you are trying to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. Keep score today as I am really interested in these scores 🙂

Bodywork:

8 Rounds:
20sec. of Sliding Pike
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Air Squats
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Crossbody Toes Taps
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Bulgarian Split Squats
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Sliding Mt. Climbers
10sec. Rest

This takes exactly 20min.

Stay at each station for the entire 4min. before switching. Try and hit a number you can repeat each time! So, move quick and efficiently, but not too quick 😉

Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM

Sliding Pike:
https://www.youtube.com/watch?v=dW6CLdspTnU

Bulgarian Split Squats:
https://www.youtube.com/watch?v=kBQ1krvKFBU

Sliding Mt. Climbers:
https://www.youtube.com/watch?v=xC_L8xgHwUA

Sweat:

10min. AMRAP:
10 Cal Assault Bike
10 Cal Row
10 Burpee Deadlifts 45/30s
50 Double Unders

6min. AMRAP:
5 Pull-Ups
10 Push-Ups
12 Bodyweight Reverse Lunges

10min. AMRAP:
10 Cal Assault Bike
10 Cal Row
15 DB Push Press 45/30s
50 Double Unders

6min. AMRAP:
5 Pull-Ups
10 Push-Ups
12 Bodyweight Reverse Lunges

1min. Rest After Each Section

Feel free to spice up those burpee deadlifts with 70s for men and 50s for women if you like!

Da Daily D:

15min. AMRAP:
15 DB Bench Press (45/25s)
immediately into;
10 Double DB Bent Over Rows (on ea. arm)
immediately into;
200m Run

*If you have a bench, you can do 10 “Seal Rows” instead of bent over rows.
Demo:
https://www.youtube.com/watch?v=n3lUlCoxfhY

Rest 3min.

For Time And Quality:
50 DB Sit-Ups 45/25lb
*Holding the DB overhead as you sit-up with 2 hands

CrossFit, Bodywork, Sweat & Da Daily D WODs Fri June 5th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Saturday Open gym 9-11 starting this week

The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!

New Mask rules start on Monday! Yay! While walking into and around the gym you need to wear your mask but if you are in your lane you can lower your mask or remove it but it needs to remain on your person so that it can be put on quickly and easily. If this rule is abused and not followed we will have to reenstate masks at all times. Don’t be the person who f’s this up for everyone else.  You all have been amazing about keeping the sanitation standards and I expect no problems! Thank you all so much for your continued support and help pioneering a new normal in the gym.

CrossFit:

Lift better WARM. Sequences like this always produce great lifting numbers. This is by far the longest one we have done yet, but I am excited to see how everyone does. This is meant to be more of skill day with the 3’s and 2’s (lighter weights) but if you’re feeling good do 2’s and 1’s and hit something heavy. Score is max of both lifts combined. (2’s or 1’s, whichever you decide)

EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Snatch (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Snatch (keep climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Clean and Jerk (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Clean and Jerk (keep climbing)

*Just to be clear, you’re on each station for 4min. straight.
*Try and go unbroken on those reps, even the hang clean and jerks. The more time you get to rest, the heavier you will feel comfortable going. Should be a little heavier than the Monday weights

Bodywork:

25min. Running Clock…

50-40-30-20-10
Squat Jacks
Up-Downs

Immediately into;

10-20-30-40-50
Straight Leg Sit-Ups
*After Each Set Complete a 1min. Plank (5 total)

Immediately into;

Max Chair Step Ups in remaining time

That first part is gunna be a breather! Then it’s all core and booty from there!

Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Squat Jack:
https://www.youtube.com/watch?v=G0le9MCuMBQ

Straight Leg Sit-Up Demo:
https://www.youtube.com/watch?v=PtdG6xp_Xgk

Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E

Sweat:

Friday Party WOD:

35min. to finish…
400m Run
50 Back Squats 95/65lbs
400m Run
50 Toes-To-Bar
400m Run
50 American KB Swings 53/35
400m Run
30 Back Squats 135/95lbs
400m Run
30 Toes-To-Bar
400m Run
30 American KB Swings 70/53

*Notice that 2nd round goes up in weight and the reps decrease. Should be a fun day 🙂

Da Daily D:

For Time:
75 Burpee Pull-Ups
*3 DB Thrusters 45/30s at the top of each minute until finished
*Start with Thrusters

This is gunna be spicy one 🙂

CrossFit, Bodywork, Sweat, & Da Daily D WODs Thurs June 4th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Saturday Open gym 9-11 starting this week

The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!

 

CrossFit:

A.) Back Squat (4 x 3)
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement.

Optional Superset:
3-5 Heavy Barbell Hip Thrusts

Rest 2min. After These Sets Today. Need more rest for these high percentages.

B.) 3min. AMRAP/1 min rest: x 5 Rounds
300m Row
10 Barbell Bench Press 135/75
Max Toes-To-Bar
Rest 1min.

ADV can be any weight that you know you can do 10 unbroken with each set that is more than 135/75

Bodywork:

It’s up to YOU to make this one hard today!
Every 60sec. complete 1 Round of:
4 Burpees
8 Skater Lunges  (L+R=2)
12 Russian Twists (L+R=1)

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

If you want to add a warm up right into this thing, all you gotta do is start a little lower at say:

3 Burpees
6 Skater Lunges
9 Russian Twists (L+R=1)

and build as you go. That might also be a good scaled option for many of you.

Consider yourself a bodyweight ninja? You can try:

5 Burpees
10 Skater Lunges
15 Russian Twists (L+R=1)

But that is gunna get ROUGH real quick!

Skater Lunges:
https://www.youtube.com/watch?v=03JiJ-Kx2Pw

Sweat:

0-10min.
10 Rounds:
4 Devil Press 35/25s
7 Box Jump Overs 30/24″

11-15min.
47 Cal Row or 600m run

15-25min.
10 Rounds:
4 Devil Press 35/25s
7 Box Jump Overs 30/24″

26-30min.
47 Cal Assault Bike or 600m Run

Cash-Out:
47 Unbroken KB Swings 53/35

Da Daily D:

10 Rounds:
10 TTB
10 Alt. DB Lunges 50/35s
* After round 5, switch to 10 Close stance DB front squats (holding 1 DB vertically)

If you have it, bump up to a 70/50lb. DB for the Squats.

CrossFit, Bodywork, Sweat & Da Daily D WODs Wed June 3rd 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.
Saturday Open gym 9-11 starting this week
The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!
CrossFit:
A.) 3-4 Sets in a 18min. Window:
8-10 Push Jerks
Immediately into;
8-10 Single Arm DB Bent Over Rows on each arm
Rest 90sec.

B.) 16min. EMOM:
Min. 1) Max Hang Power Cleans 95/65lbs.
Min. 2) Max Box Jumps 24/20
Min. 3) Max American KB Swings 53/35
Min. 4) Max Push-Ups
RX is 135/95 Hang Cleans and 70/53 KB

Bodywork:
“Twisted Steel & Sex Appeal”
2 Rounds For Time and Quality:
50 Elevated Heel Air Squats
50 Table Pull-Ups
50 Seated Knee To Chest
50 Glute Bridges
50 Fly Push-Ups
50 Chair Dips

Today is a true full body workout that mimics a traditional physique style training regime. I want you to move through everything as quick as you can today, BUT with good controlled form. You will need to break from time to time and that’s fine, but keep the rest breaks short and get back on it!

Advanced athletes can do a 30X0 Tempo on everything. (Which means: 3sec. on the way down, 0sec. spent at the bottom, come up quick, and spend 0sec. at the top. Repeat. Essentially just the “lowering phase” is what matters most.

Another advanced option would be to do 3 rounds 🙂

Heel Elevated Air Squats: (You can use a book or anything around the house that will comfortably raise the heel)

Fly Push-Ups Demo:

Table Pull-Ups Demo:

Seated Knee To Chest Demo:

Chair Dips Demo:

Glute Bridge Demo:

Sweat:
Wednesday PUMP!
EMOM x 35min: (5 Rounds)
Min 1: 12 20 foot Shuttle Runs
Min 2: 15 DB Bench Press 45/25
Min 3: 12 Burpees
Min 4: Max DB Skull Crushers
Min 5: 60 Double Unders
Min 6: Max DB Hammer Curls
Min 7: Rest

Fun day today 🙂

*Use something you can move for about 40sec on the Hammer Curls and Skull Crushers 25/15+?

*Remember, on a hammer curls, your hands do NOT twist on the way up.

Da Daily D:
For Time:
100 Turkish Get-Ups
(Lighter DB today. Most can prob do 20/15lbs. A little more advanced can try 35/25lb.)

I’m making today a slower kind of day, but it’s going to be really hard. I don’t recommend skipping over today! This is a great workout if you push the weight a little. Plus it’s great for long term durability in those shoulders.

Option 2)
Start on the lighter end and go up in weight every 20 reps.

*100 reps means 50 on each arm.

Movement Demo:

CrossFit, Bodywork, Sweat & Da Daily D WODs Tues June 2nd 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Saturday Open gym 9-11 starting this week

The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!

CrossFit:

Deadlift (Week 2 of 4)
Every 4min. x 4 Rounds:
15/12 Cal Assault Bike or 10/8 Cal Row + 50 Double Unders
Immediately into;
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
**Goal is to start your deadlifts at the 2min. mark or less. So if you can’t do double unders, just do singles until 2min.
15min. to finish…
80 Plate Sit-Ups 35/25lb.
100 Alt Barbell Barck Rack Lunges 95/65
120 Wall Balls 20/14

*You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through?

Optional Accessory Work:
3 Sets of 15-20 Band Abbuctors on each side.

Demo:
https://www.instagram.com/p/B_VkyWfHw03/?utm_source=ig_web_copy_link

Bodywork:

Upper body BURNER!

Every 60sec. complete 1 Round of:
1 Wall Climb
5 Push-Ups
10 Mt. Climbers

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

Notes:
1.) Females can scale the push-ups to 3.
2.) Advanced athletes can add a vertical shoulder tap on each side. (shown in our IG link below)

My recommendation is to pick something that takes between 25-30sec a round. You will need a little more rest on this circuit than our traditional EMOMs.

Workout Demo & Explanation:
https://www.instagram.com/p/B-shwquH-p7/?igshid=mmm7gbw4emyb

Sweat:

0-10min.
1 Round:
1000m Run (800m+200m)
50 Barbell Thrusters 45/35lb
30 Pull-Ups

10-20min.
100 KB Swings 35/26

20-30min.
1 Round:
1000m Run (800m + 200m)
50 Barbell Overhead Squats 45/35lb.
30 Pull-Ups

30-36min.
Max Burpees!
(You can stop early if you hit 90)

*Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.

*Stop if you don’t get at least 90sec. of rest. You’re going to need it to do well on each section.

Da Daily D:

100 Double Unders
90 Air Squats
80 Sit-ups
70 Alt. Hang DB Snatches 45/30lb
60 Push-UPs
50 Reverse Sit-Ups
40 Renegade Rows (20ea arm)
30 DB Russian Twists 45/30lb. (L+R = 1rep)
20 DB Power Cleans 45/30s
10 Toes-To-Bar

Fun chipper today!

CrossFit, Bodywork, Sweat, Da Daily D WODs Mon June 1st 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Saturday Open gym 9-11 starting this week

The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!

 

CrossFit:

Every 4min. x 5 Rounds:
20 Burpees
200m Row
5 Power Clean + Jerks (Climbing)

Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs

* Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP

Are you a badass? Then wear a vest 😉

These strict movements are important to have down in order to build proper mechanics.

Bodywork:

10 Burpees

10 Burpees
20 Lateral Lunges (L+R=2)

10 Burpees
20 Lateral Lunges
40 Sit-Ups

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 25min??

Lateral Lunge Demo:
https://www.youtube.com/watch?v=un7_xGyCRwU

Reverse Lunge Demo:
https://www.youtube.com/watch?v=cfA133MhAYs

Sweat:

Every 6min. x 5 Rounds:
400m Run
30 Wall Balls 20/14
20 Alt. DB Snatch 45/30
10 Toes-To-Bar

Ca$h-Out: Tabata Russian twists with (2) 5lb plates and Hollow Rocks every other round.
(20sec on 10sec off x 8 rounds)
So… 20 sec of Russian Twists… 10 sec rest… 20 sec of hollow rocks… 10 sec rest… And back to russian twists… and so on.

Go hard on each round and try to get as much rest as possible on part 1.

Da Daily D:

3min. AMRAP:
200m Run
20 DB Push Press 50/35lb
Max Pull-Ups in remaining time

Rest 1min. Repeat x 5 Rounds

If you can do muscle ups and you have a bar to do them on, then go for it today!

Score is just the pull-ups or muscle ups

CrossFit, Bodywork, Sweat & Da Daily D WODs Sat May 30th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Don’t forget to join us on zoom for the Bodywork daily WOD at 12pm & 4pm Mon-Fri

OR For the Daily D Equipment WOD at 5pm  Mon-Fri Click here to join virtually!

CrossFit:

35min. to finish…
Row 2,000 meters
100 Wall Balls (20/14)
100 Deadlifts 135/95
100 Push-Ups
Row 1,500 meters
75 Wall Balls (20/14)
75 Deadlifts 185/135
75 Push-Ups
Row 1,000 meters
50 Wall Balls (20/14)
50 Deadlifts 225/155
50 Push-Ups

Can you finish???

Teams of 2. Only 1 person works at a time. Break it up however you like, just finish fast 🙂

Bodywork:

“Chief” Bodyweight Edition!

3min. AMRAP:
3 Up Downs
6 Crossbody Toes Taps
9 Air Squats (every other round, do 9 Glute Bridges)

Rest 1min. x 5 Rounds (20min. Total)

Crossbody Toes Taps are L + R = 1 Rep

Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM

Glute Bridges:
https://www.youtube.com/watch?v=CGV3c-X53Bg

Sweat:

On a 15-minute clock, for max reps each round…

From 0:00-3:00, Run 400m Then Do Max TTB or V-ups
Rest 1 minute
From 4:00-7:00, Run 400m Then Do Max Back Squats @135/95
Rest 1 minute
From 8:00-11:00, Run 400m Then Do Max TTB or V-ups
Rest 1 minute
From 12:00-15:00, Run 400m Then Do Max Back Squats @135/95

On a 15-minute clock, for max reps each round…

From 0:00-3:00, Run 400m Then Do Max American KBS 53/35
Rest 1 minute
From 4:00-7:00, Run 400m Then Do Max Push-Ups (goal: 20+)
Rest 1 minute
From 8:00-11:00, Run 400m Then Do Max American KBS 53/35
Rest 1 minute
From 12:00-15:00, Run 400m Then Do Max Push-Ups

*5min Rest Between Section 1 and 2

Da Daily D:

For Time:
40 DB Deadlifts 70/50
40 Toes-To-Bar or V-Ups
40 Single DB Cleavage Cutters

Rest 2min.

30 DB Deadlifts 70/50
30 Toes-To-Bar or V-ups
30 Single DB Cleavage Cutters

Rest 1min.

20 DB Deadlifts 70/50
20 Toes-To-Bar or V-ups
20 Single DB Cleavage Cutters

Rest 30sec.

10 DB Deadlifts 70/50
10 Toes-To-Bar or V-ups
10 Single DB Cleavage Cutters

This is actually a lot harder than it looks! Be sure to touch both sides of the DB on the ground on those deadlifts!

Single DB Cleavage Cutters:
https://www.youtube.com/watch?v=SvjimXFEZgE

CrossFit, Bodywork, Sweat & Da Daily D WOD Fri May 29th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Don’t forget to join us on zoom for the Bodywork daily WOD at 12pm & 4pm Mon-Fri

OR For the Daily D Equipment WOD at 5pm  Mon-Fri Click here to join virtually!

CrossFit:

A.) Snatch 

18min. Lifting Window with 2 options:

1.) Work up to a 3 Rep Max Snatch. (Not touch and go)

2.) Work on a max effort 3 position snatch. (1 rep from mid thigh, 1 from just below the knee, and 1 from the ground.)

Rest about 90sec. Between Sets and keep repeating sets until time is up. Start light and work up.

B.) 3min. AMRAP:
15/12 Cal Assault Bike Sprint or 10/8 Cal Row
10 Heavy Kettlebell Swings (70/53)
Max Barbell Push Jerks in remaining time

Rest 90sec. x 4 Rounds

*Score is Push Jerks only
*Push Jerk weight is (115/75lb.)

Bodywork:

“BIG Chipper Friday”

For Time:
100 Chair Step-Ups
100 Chair Dips
100 Jumping Jacks
100 Bodyweight Russian Twists (L+R = 1)
50 Chair Step-Ups
50 Chair Dips
50 Jumping Jacks
50 Bodyweight Russian Twists (L+R = 1)
25 Chair Step-Ups
25 Chair Dips
25 Jumping Jacks
25 Bodyweight Russian Twists (L+R = 1)

*Beginners: Put a 20min. Time CAP on this and start from the bottom up.

– Ideally you will use the same chair for step-ups as you used for the dips.

Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY

Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E

Sweat:

6min. AMRAP:
400m Run
100 Double Unders
Max Rounds in remaining time…
21 American KB Swings 53/35lb.
12 Pull-Ups or 6 KB Bent Over Rows each side

Rest 1min. Repeat 5 Times Total (35min.)

Start where you left off on the swings and pull-ups each round. If you’re really fast on the run and double unders, maybe bump up to a 70/53lb KB to slow you down a little.

Da Daily D:

3min. AMRAP:
2 DB Devil Press 35/20s
5 Pull-Ups
20 Double Unders
1min. REST

*Repeat for 5 Rounds. Start where you left off for scoring. You should be moving fast!

“Cheif” style, but with different movements.

CrossFit, Bodywork, Sweat, Da Daily D WODs Thurs May 28th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Don’t forget to join us on zoom for the Bodywork daily WOD at 12pm & 4pm M-F

OR For the Daily D Equipment WOD at 5pm  M-F Click here to join virtually!

CrossFit:

A.) Back Squat (4 x 5)
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement.
B.) Grip and Rip (AMRAP – Rounds)
Every 3min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Pull-Ups
10 Front Squats 115/75
10 Lateral Burpees Over The Bar

We have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time.
*If you are not making it with at least 30 sec rest try 7 or 8 reps of each or less so you make it.
*ADV is adding 1 rep each round to everything. So round 2 is 12 reps… Round 3 is 13 reps… And so on…

You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13. Also, to RX, you must never do less than 10 reps on any round.

Bodywork:

Grab a friend or get someone on FaceTime, Zoom, or any other video source you may have!

50 Rounds: (You go, I go style)
1 Wall Walk
3 Air Squats
5 Sit-Ups

You must compete the entire round before your partner can go! You will both be doing 25 rounds each!

Wall Walk Demo:
https://www.youtube.com/watch?v=NK_OcHEm8yM

For you advanced people out there, you can just hit it as a 20min. AMRAP and get as many rounds as possible!

Sweat:

Get as far as you can in 35min…
14-13-12-11-10-9-8-7-6-5-4-3-2-1
Reverse Burpees
DB Deadlifts 70/50s
Box Jumps 24/20″
Burpees
Wall Balls (20/14)
Sit-Ups

Da Daily D:

For Time:

Run 400m

5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

Run 400m

5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

Run 400m

No rest between sections.  The run goes straight into the DB complex. You are finished after the 3rd run

CrossFit, Bodywork, Sweat & Da Daily D WODs Wed May 27th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Don’t forget to join us on zoom for the Bodywork daily WOD at 12pm & 4pm M-F

OR For the Daily D Equipment WOD at 5pm  M-F Click here to join virtually!

CrossFit:

A.) 4 Sets: Superset
8-10 Heavy Push Press
Immediately into;
10-12 Supinated Barbell Rows
Rest 90sec. After Each Set.

B.) 6 Rounds For Time:
10 Toes-To-Bar
15 Cal Row
20 Hang DB Snatch 50/35lb.
C.) Extra Credit:
100 Banded Pull-Aparts

Bodywork:

It’s up to YOU to make this one hard today!

Every 60sec. complete 1 Round of:
6 Push-Ups
6 Up-Downs
6 Bodyweight Lunges

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

Start with 6 reps and then ideally I would like you to figure out how hard you can go. After a few minutes, see if you can 8s… And then 10s… And once you get a number that you know is going to be perfect, just hang there and go for a time period that suits your fitness level.

My recommendation is to pick something that takes between 35-40sec a round.

Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Sweat:

4 Rounds:
(0-2min.)
20 20ft Shuttle Runs
(2-4min.)
Max Alt. DB Snatches 45/30s
(4-5min.)
Max Double Unders
(5-6min.)
Max DB Thrusters 45/30s
(6-7min.)
Max Sit-Ups or Toes-To-Bar

(Rest 2min.)

Each round is 9min. Restart the clock each time. 36min. total.

Da Daily D:

10min. Running Clock…
20 Single Arm DB Push Press (right arm)
10 Burpees
20 Single Arm DB Push Press (left arm)
10 Burpees
20 Single Arm DB Push Press (right arm)
10 Burpees
20 Single Arm DB Push Press (left arm)
10 Burpees

*Ideally you would start with a lighter sets of DBs and each set you would go higher in weight. So maybe 35/20 on the first set and then 45/30 and so on. Making it harder and heavier each time. If you don’t have access to more than 1 set of DBs then just make it an AMRAP, all good.

Rest 3min.

For Time:
Complete 150 Single Arm DB Swings 50/35lb. Switch arms every 10-20 reps. Essentially a kettlebell swing, but with a DB. Try to hang on for the biggest unbroken set possible on the first shot. If you break, you owe me a 200m Run penalty.