CrossFit, Bodywork, Sweat, & Da Daily D WODs Thurs June 4th 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!



A.) Back Squat (4 x 3)
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement.

Optional Superset:
3-5 Heavy Barbell Hip Thrusts

Rest 2min. After These Sets Today. Need more rest for these high percentages.

B.) 3min. AMRAP/1 min rest: x 5 Rounds
300m Row
10 Barbell Bench Press 135/75
Max Toes-To-Bar
Rest 1min.

ADV can be any weight that you know you can do 10 unbroken with each set that is more than 135/75


It’s up to YOU to make this one hard today!
Every 60sec. complete 1 Round of:
4 Burpees
8 Skater Lunges  (L+R=2)
12 Russian Twists (L+R=1)

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

If you want to add a warm up right into this thing, all you gotta do is start a little lower at say:

3 Burpees
6 Skater Lunges
9 Russian Twists (L+R=1)

and build as you go. That might also be a good scaled option for many of you.

Consider yourself a bodyweight ninja? You can try:

5 Burpees
10 Skater Lunges
15 Russian Twists (L+R=1)

But that is gunna get ROUGH real quick!

Skater Lunges:


10 Rounds:
4 Devil Press 35/25s
7 Box Jump Overs 30/24″

47 Cal Row or 600m run

10 Rounds:
4 Devil Press 35/25s
7 Box Jump Overs 30/24″

47 Cal Assault Bike or 600m Run

47 Unbroken KB Swings 53/35

Da Daily D:

10 Rounds:
10 TTB
10 Alt. DB Lunges 50/35s
* After round 5, switch to 10 Close stance DB front squats (holding 1 DB vertically)

If you have it, bump up to a 70/50lb. DB for the Squats.
Categories: WOD