CrossFit, Bodywork, Sweat and The Daily D WODs Fri April 3rd 2020

Challenges from Coach Ben today and tomorrow! Continue to check your facebook groups for updates!

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!



A.) Strict Press (Week 1 of 4)
Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. (45/30lb.+)
*REMEMBER that strict press has ZERO knee bending.

B.) 3 Rounds For Time:
30 Russian KB Swings 70/53
25 Push Press 75/55lb
20 Cal Row
15 Toes-To-Bar

*15 Cal Row for ladies

*Lock out those push presses for a split second. Your arm locking out and going straight back down without a pause does NOT count.
*Time CAP: 20min.
*ADV is an 20min. running clock with max muscle ups in remaining time 🙂 Put your finish time and then your Muscle up # in the comments



Chief” Bodyweight Edition!

3min. AMRAP:
3 Up Downs
6 Mt. Climbers
9 Air Squats

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

Mt. Climbers are L + R = 1 Rep

Up Down Demo:



36min. EMOM:
Min. 1) 10 DB Push Press 50/35s
Min. 2) 15 American KB Swings 53/35lb.
Min. 3) 5 Burpees + 30 Double Unders
Min. 4) 15 Sumo Deadlift High Pulls

Some of you advanced athletes may also do a 70/53lb. KB


Da Daily D:

Flex Friday!

EMOM x 30min.  (5 Rounds)
Min. 1) DB Alt. Bicep Curls
Min. 2) DB Tri Extensions
Min. 3) DB Bent Over Rows
Min. 4) DB Push Press
Min. 5) DB Strict Press
Min. 6) Rest

Weight will be anywhere from 10-20lbs for most of you.

Reps should be between 10-15. Really depends on how heavy your weights are and how conditioned you are. Try and work for a good 40sec.

Get ready for a fun little change up!

Categories: WOD