CrossFit, Bodywork, Sweat and Da Daily D WODs Thurs April 23rd 2020

Dont forget to complete your checklist and post it in your group!


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)


Snatch and Clean Wave from last week, but with less reps and higher percentages.

Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.

EMOM x 3min.
3 Power Snatch
EMOM x 3min.
2 Power Snatch
EMOM x 3min.
1 Power Snatch
immediately into;
EMOM x 3min.
3 Power Cleans
EMOM x 3min.
2 Power Cleans
EMOM x 3min.
1 Power Clean
*Score is heaviest 1 rep snatch and 1 rep clean combined.

Twisted Steel & Sex Appeal (AMRAP – Rounds and Reps)
15min. AMRAP:
5 Bench Press (135/75)
10 Pull-Ups
15 Wall Balls (20/14)

ADV 185/95


Every 3min. x 6 Rounds:
30 Plank Jacks
30 Wall Sit Calf Raises
30 Skaters (L+R=2)
30 Glute Bridges

Advanced: 7 Rounds

Wall Sit Calf Raises: (Add an object, cat, dog, or significant other to make this harder)

Plank Jacks:


EMOM x 5min.
10 Burpees

From 6-11min. try to finish…
50 Back Rack Lunges 95/65

From 12-17min.
EMOM x 5min.
12 Reverse Burpees

From 18-25min. try to finish…
7 Rounds:
7 Front Squats 95/65
7  Toes-To-Bar

From 26-33min. try to finish…
100 Russian KB Swings 53/35

The first 3 sections are 5min.
The last 2 sections are 7min.
*If you can/want to, you can try a heavier KB 70/53 for the last part. Squeeze your butt at the top of each rep 🙂

Da Daily D:

8 Rounds For Time:
200 meter Run
11 Dumbbell Burpee Deadlifts (50/35s)

This actually a new HERO WOD called, ” TUMILSON.”
Categories: WOD