CrossFit, Bodywork, Sweat and Daily D WODs Sat March 28th 2020

Continue to check your facebook groups for updates! One more day for Jay’s coaches Challenge and then it’s Jessie’s turn starting on Monday.


Zoom Bodyweight WODs Saturday 9am

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

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!


A.) 15min. AMRAP:
2 rounds of:
32 db lunges 50/35
32 toes-to-bar
16 db power cleans 50/35
Then, 2 rounds of:
32 alt. db snatches 50/35
16 muscle-ups
16 db power cleans 50/35

Rest 5min.

B.) 5 Rounds:
30 Wall Balls (20/14)
30 SDHP’s (115/75)

*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups
*Advanced athletes do 135/95 on part 2 with the 30/20lb ball
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2, but I added snatches.

For Time:
100 Jumping Jacks
90 Second Plank
80 Glute Bridges
70 Russian Twists
60 Second Wall Sit
50 Sit-Ups
40 Lateral Lunges
30 Chair Dips
20 Mt. Climbers
10 Burpees
20 Mt. Climbers
30 Chair Dips
40 Lateral Lunges
50 Sit-Ups
60 Second Wall Sit
70 Russian Twists
80 Glute Bridges
90 Second Plank
100 Jumping Jacks

Like the name? I thought it was appropriate 🙂

Russian Twists – L+R = 1 rep
Lateral Lunges – L+R = 2 reps
Mt. Climbers – L+R = 1 rep

16min. EMOM: “Arms”
Min. 1) 12/9 Cal Row or SDLHP
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row or Burpees
Min. 4) Max DB Bicep Curls

Rest 3min.

16min. EMOM: “Legs”
Min. 5) 12/9 Cal Assault Bike or DB Thrusters
Min. 6) Max DB Front Squats
Min. 7) 12/9 Cal Assault Bike or Reverse Burpees
Min. 8) Max DB Lunges (held at your side)

We haven’t done this in a while 🙂

* For the “Max” sections, try and work for 40sec. so you get a little rest.
* Try and have 1 weight for arms and 1 weight for legs so there isn’t too many DBs everywhere.

Daily D:

“Nancy + The Daily D”

5 Rounds for Time:
15 Single Arm DB OHS 50/35 (Switch sides whenever)
400m Run

*If you lack the mobility to complete the DB Overhead squat, you may do overhead lunges instead. Most people who can’t do the overhead squat can do the lunge so don’t get bummed if you can’t do it! Something to work on though 🙂 If you’re advanced in this movement, you can try a 70/50lb.


Categories: WOD