CrossFit, Bodywork, Sweat and Da Daily D WODs Friday April 24th 2020

Finish out the week strong with your checklists!

Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm

Saturday 9am

ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts! (password CFPB)


A.) Strict Press (Recovery (Week 4 of 4)
5 x 40%
5 x 50%
5 x 50%
5 x 60%
* Today we are doing strict press from the FLOOR. It’s super light and it will give you a little extra work 🙂
*ALSO, in between each set you will do 1min. of max russian twists with a 45/30lb DB.
B.) Lucifer (For Time)
20min. to finish…
Devil Press 45/30s
200m Run

We’ve done this before but it’s always a killer.
C.) Optional 3 Sets:
1min. on 1min. off wighted planks
(use 45/25lbs or more)


For Time:
Inner Thigh Ab Complex (right leg)
Squat Jacks
immediately into;
Inner Thigh Ab Complex (left leg)
Squat Jacks

Inner Thigh Ab Complex Demo:You need a chair or bench for this one! Watch the video carefully for the complete break-down. This one is SPICY and we are super pumped to show you this new combo! Tag yo friends 😉
Advanced: Keep your leg straight versus bent on the chair or bench. MUCH more inner thigh intensive!

Movement Demo:


A.) 10min. AMRAP:
30 Sump Deadlift High Pulls (55/35)
20 Plate Ground To Overhead 55/35lb
10 Burpees

B.) 10min. AMRAP:
12 Reverse Burpees (Holding DB)
16 DB Renegade Rows (L+R= 2reps) 35/20s
15 Russian Twists with same DB (L+R= 1rep)

C.) 10min. AMRAP:
50 Double Unders
8 Plate Sit-Ups 55/35lb
10 Reverse Sit-Ups holding the plate in the same position (Demo Video Below)

*Rest 3min. Between Sections

Plate Ground To OverHead Demo:

Plate Sit-Up + Reverse Sit-up Demo:

*Renegade rows are in the plank position with NO push-up in between.

Da Daily D:

A.) 5 Rounds:
For Quality on the lifts and Time on the runs:
15 DB Bench Press (right arm only)
15 DB Bent Over Row (right arm only)
15 DB Bench Press (left arm only)
15 DB Bent Over Row (left arm only)
*Must finish all 20 before moving on
immediately into;
400m Jog
No Rest and return to the top…
Round 2: 400m Run at 60%
Round 3: 400m Run at 70%
Round 4: 400m Run at 85%
Round 5: 400m Run at Max Effort!

Pick a challenging weight for yourself. 50/30lb or more. I’m sure many of you can do 60/35lb. Maybe even a 70 for the guys 🙂


Categories: WOD