CrossFit, Bodywork, Sweat & Da Daily D WODs Thurs June 11th 2020

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


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!

Temperature readings and New Mask rules effective immediately! We will also be taking temperatures before entering the gym.  While walking into the gym and around the gym you need to wear your mask but if you are in your lane you can lower your mask or remove it but it needs to remain on your person so that it can be put on quickly and easily. If this rule is abused and not followed we will have to reenstate masks at all times. Don’t be the person who f’s this up for everyone else.  You all have been amazing about keeping the sanitation standards and I expect no problems! Thank you all so much for your continued support and help pioneering a new normal in the gym.


A.) Back Squat (Week 3 of 4)
Every 4min. x 5 Rounds:
15/12 Cal Assault Bike or 10/8 Cal Row
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
*Do not hit you true 1RM today.
*Do not sprint the bike either. Hit it at about 75-80% and just grind through it. It’s just to get you extra warm and throw a little conditioning in.
B.) 15min. AMRAP:
80 Double Unders
70 Russian KB Swings 70/53lbs.
60 Double Unders
50 Russian KB Swings 70/53lbs.
40 Double Unders
30 Russian KB Swings 70/53lbs.
20 Double Unders
Max Wall Balls in remaining time…

Score is just the # of wall balls. Anyone get 100+?


For Time:

“Buy in”
50 Bodyweight Reverse lunges
30 Hollow Rocks


– Accumulate a 10min. Plank Hold AND a 10min. Wall Sit. (You have to do both and whichever one you start with, you must finish before going to the other. NO back and forth. That’s too easy.)

BUT…EVERY TIME You Have To Rest, YOU MUST Complete the following;

20 Skater Lunge with floor tap (L+R=2)
20 Alternating Chair Step-Ups (L+R=2)
5 Burpees

To clarify….

Do the buy in… Then immediately go into the plank or the wall sit. If you break, you owe a penalty round of the Lunges, Step-ups, and burpees. As soon as your done, keep chipping away at the plank or wall sit. Once you finish either one you can go to the other. The penalty remains the same for both.

This may take around 40+min. to finish. However, the format is different and just a down right fun challenge 🙂

Chair Step Up Demo:

Skater Lunge Demo:

Hollow Rock Demo:

KEEP your wall sits at 90 degrees! NO cheating!


A.) EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cals of Choice
Min 2: 20 Russian KB Swings 70/53
Min 3: 15 Burpees
Min 4: 15 DB Deadlifts 70/50s
Min 5: 20 Sit-Ups
Min 6: 60 Double Unders
Min 7: Rest

Few ways to spice this up! Try 25 Russian KB Swings, 20/15 cals on the assault bike, or do GHD Sit-ups in place of regular sit-ups

Da Daily D:

3min. AMRAP:
60 Double Unders
20 Alt. DB Snatches 45/30lb
Max Toes-To-Bar in remaining time

Rest 90sec. Repeat x 5 Rounds

Score is just the TTB
Categories: WOD