CrossFit, Bodywork, Sweat and The Daily D WODs Thurs April 2nd 2020

 Challenges from Coach Ben start Today! 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!


For Time:
Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

*ADV is 225/155
*There is no break between sections. Essentially this is the classic “Holleyman” workout with running and burpees instead of HSPU’s.
*Time CAP: 35min.


Get ready for the most fun bodyweight workout you have EVER done!

Teams of 2! You must complete a full round before switching.

2 Alternating Crab Kicks (L+R =1)⁣
2 Alternating Birddogs with a push-up (the 3 part sequence = 1 rep)⁣
2 Seated Toe Touches (L+R =1)⁣

Demo of all 3 movements:

Beginners – 30 Total Rounds ⁣
Intermediate – 40 Total Rounds ⁣
Advanced  – 50 Total Rounds ⁣
Over Achievers  – 60 Total Rounds


30 rounds:
6 Cal Assault Bike or Burpees
6 DB Deadlifts 70/50s
6 Wall Balls 20/14

Time CAP: 35min.

A long butts and guts and combo! Make sure both sides of those dumbbells touch the ground on every rep. No tilting them and shortening the movement!


The Daily D:

10min. AMRAP:  (Leg + Butt Section)
10 Alt. DB Lunges 45/30s
10 DB Hip Thrusts (Just need 1 DB on your lap)

Rest 3min. get as far as possible…
20 Single Arm DB Swings 45/30lb
10 Toes-To-Bar or V-ups
*Switch Arms Every 10 Reps on the Swings

Section 1 is form priority so don’t worry too much about flying through.
Section 2: DB Swings are like a KB Swing. Just grab the handle and swing to eye level. Feeling light? Then use 2 DBs and make it harder, but switch to 15 reps.
Categories: WOD