CrossFit, Bodywork, Sweat & Da Daily D WODs Thurs April 30th 2020

New week, New checklist!

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! (password CFPB)


A.) Snatch (Complex)
Pick one these Complexes:
Build up to a heavy 3 Position Power Snatch
(Advanced) Build up to a heavy Complex:
1 Power or Squat Snatch +
1 Snatch Balance +
2 Overhead Squats
B.) 3min. AMRAP:
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air Squats

*Rest 1min. Repeat for 4 Rounds
*Start where you left off for each new AMRAP

Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110

Go HARD at each one of these stations! That 3min. is going to go by FAST.


20min. Running Clock…
30sec. of Plank
immediately into;
30sec. of Max Toe Taps (To a 12″ Height)
**Continue until you reach 200 Toe Taps (L+R=2 reps)

Go immediately into;

30sec. of Plank
immediately into;
30sec. of Max Squat Jacks
**Continue until you reach 100 Squat Jacks

Go immediately into;

30sec. of Plank
immediately into;
30sec. of Reverse Burpees
**Continue until you reach 50 Reverse Burpees

To be clear, the first 30 seconds of EVERY minute is a plank. The next 30 seconds is max reps working towards finishing the toe taps, squat jacks, or reverse burpees.

If you can no longer hang onto the 30sec. of regular plank, you may switch to a side plank.

Reverse Burpee:

Squat Jacks:


A.) Every 5min. X 4 Rounds:
400m Run
20 Alt. DB Snatches 45/30
10 DB Power Cleans 45/30s
Max Toes-To-Bar/V-ups until the 4min mark…

Rest 4min.

B.) 12min AMRAP:
30 Double Unders
15 Russian Twists 35/25lb DB
30 Double Unders
15 Weighted Sit-Ups w/ same DB

If you can hit that first part at 50/35 please do! I just want everyone to have time for TTB. If you read it correctly, you’ll notice that 1min rest is programmed in 😉

On the second part, pick a weight that you can move quick through. If 30 double unders is too much then cut it to 20 or even 15 depending on where you’re skill is at. Can’t do dubs? Let’s do 5 attempts each time 🙂

Da Daily D:

For Time:
80 Air Squats
40 DB Swings
20 DB Deadlifts
64 Air Squats
32 DB Swings
16 DB Deadlifts
50 Air Squats
25 DB Swings
12 DB Deadlifts
32 Air Squats
16 DB Swings
8 DB Deadlifts
16 Air Squats
8 DB Swings
4 DB Deadlifts
8 Air Squats
4 DB Swings
2 DB Deadlifts

DB weight: 50/35
Advanced: 70/50 if you have it


Categories: WOD