CrossFit, Bodywork, Sweat and Da Daily D WODs Sat April 25th 2020

Don’t forget to finish your checklist!


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)


Get as far as possible in 35min…

50 Power Snatches 135/95
immediately into;
250 Wall Balls 20/14
immediately into;
Deadlifts 225/155
Calorie Assault Bike
immediately into;
Front Squats 135/95

Isabel, Karen, modified Diane, and Butts and Guts. A combo of benchmarks modified to fit the week. You’re going to have to do some weight changes, so be ready for that and use clips! Get ready for a fun little throwdown 🙂

Wanna mix it up? Replace 42-30-18 Cal bike with 10-10-10 Muscle Ups and do Overhead Squats and TTB on the last section.

For Time:
100 “Shredders”
Advanced: 150 reps (insert whoa face)

Shredders Demo:


With a Running Clock…

… at the 0:00
20 Cal Assault Bike or 20 Reverse Burpees
30 Wall Balls 30/20lb.

…at the 10:00
20 Cal Row or 20 Burpees
30 American KB Swings 70/53

… at the 20:00
30 Cal Assault Bike or 20 Reverse Burpees
20 SDHP’s 95/65

…at the 30:00
30 Cal Row or 20 Burpees
20 KB Squat Cleans 70/53

In teams of 2! Get a friend on zoom or facetime! Only 1 person works at a time. Split the reps how ever you like 🙂 I never do this, but if you’re an advanced group, you can swap out the KB Squat Cleans at the end for strict HSPU’s

Da Daily D:

Not gunna lie… This is gunna be rough…

2 Rounds For Time:
400m Farmer Carry with (2) 45/30lb DBs
100 Double Unders
400m Overhead Farmer Carry with (1) 45/30lb DB (200m on each arm)
100 Double Unders
Feeling extra motivated and you have the time? You can go a little farther on the Carry’s.

Categories: WOD