CrossFit, Bodywork, Sweat, Da Daily D WODs Mon June 1st 2020

Members please download the MINDBODY app to be ready to reserve your spot in class.

Saturday Open gym 9-11 starting this week

The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!



Every 4min. x 5 Rounds:
20 Burpees
200m Row
5 Power Clean + Jerks (Climbing)

Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.
For Time:
Strict Pull-Ups
Strict HSPUs

* Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP

Are you a badass? Then wear a vest 😉

These strict movements are important to have down in order to build proper mechanics.


10 Burpees

10 Burpees
20 Lateral Lunges (L+R=2)

10 Burpees
20 Lateral Lunges
40 Sit-Ups

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 25min??

Lateral Lunge Demo:

Reverse Lunge Demo:


Every 6min. x 5 Rounds:
400m Run
30 Wall Balls 20/14
20 Alt. DB Snatch 45/30
10 Toes-To-Bar

Ca$h-Out: Tabata Russian twists with (2) 5lb plates and Hollow Rocks every other round.
(20sec on 10sec off x 8 rounds)
So… 20 sec of Russian Twists… 10 sec rest… 20 sec of hollow rocks… 10 sec rest… And back to russian twists… and so on.

Go hard on each round and try to get as much rest as possible on part 1.

Da Daily D:

3min. AMRAP:
200m Run
20 DB Push Press 50/35lb
Max Pull-Ups in remaining time

Rest 1min. Repeat x 5 Rounds

If you can do muscle ups and you have a bar to do them on, then go for it today!

Score is just the pull-ups or muscle ups

Categories: WOD