CrossFit, Bodywork, Sweat & Da Daily D WODs Mon May 4th 2020

Members please download the MINDBODY app to be ready to reserve your spot in classes beginning Wed. May 6th. Schedule will be up Tuesday night. 


A.) 20 min Booty Superset: Split Squat & Single Leg Deadlift 
Bulgarian Split Squat (4 x 8)
Immediately into…
Rear Foot Elevated Single Leg Deadlift (4 x 8)
*8 each leg. Same concept, except you’re pulling off of the floor and using much lighter weight. A little goes a LONG way here.
*For the split squat, bar on your back. Out of the rack. 8 on each leg… Your rear foot should be stable on a bench or box behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.
This Superset is going to make you very sore, just FYI.
REST 2min. After each set. Try to get at-least 4 sets in, in the 20min. Window.
B.) 13min. AMRAP:
40 Calorie Row
50 Wall Balls 20/14
60 OH Walking Lunges with a 55/45 Plate
70 Double unders

*Can you make it back to the wall balls on the 2nd round?!


40sec. of Work
20sec. of Rest

Until you finish…

50 Rounds Of:
1 Burpee
2 Air Squats
3 Push-Ups
4 Lunges

You goal is to do 2 rounds every 40sec. and finish in 25min. Can you hang?


A.) 10min. to finish…
5 Rounds:
15 Weighted Hip Thrusts
12 Reverse Burpees

B.) 10min. to finish…
5 Rounds:
10 Front Rack Lunges (95/65lb bar)
10 American KB Swings 70/53/35
10 Push-Ups

C.) 10min. to finish…
4 Rounds:
20 Alt. DB Snatches 45/30
20 TTB or V-ups

3min. Rest between sections

Da Daily D:

“Fight Gone Bad with DBs”
3 Rounds, For Total Reps in 17 minute:

1 minute DB Goblet Squats
1 minute Toes-To-Bar or V-ups
1 minute DB Push Press
1 minute Double unders
1 minute of 10m Shuttle Sprints
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep,

Few thing to know:
1.) DB Goblet Squats is 1 DB only

2.) DB Push Press is both DBs at the same time!

3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.

Should be a fun one! Put your score in! Weights are 45/30s

Categories: WOD