CrossFit, Bodywork, Sweat, Da Daily D WODs Thurs May 28th 2020

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

Don’t forget to join us on zoom for the Bodywork daily WOD at 12pm & 4pm M-F

OR For the Daily D Equipment WOD at 5pm  M-F Click here to join virtually!


A.) Back Squat (4 x 5)
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement.
B.) Grip and Rip (AMRAP – Rounds)
Every 3min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Pull-Ups
10 Front Squats 115/75
10 Lateral Burpees Over The Bar

We have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time.
*If you are not making it with at least 30 sec rest try 7 or 8 reps of each or less so you make it.
*ADV is adding 1 rep each round to everything. So round 2 is 12 reps… Round 3 is 13 reps… And so on…

You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13. Also, to RX, you must never do less than 10 reps on any round.


Grab a friend or get someone on FaceTime, Zoom, or any other video source you may have!

50 Rounds: (You go, I go style)
1 Wall Walk
3 Air Squats
5 Sit-Ups

You must compete the entire round before your partner can go! You will both be doing 25 rounds each!

Wall Walk Demo:

For you advanced people out there, you can just hit it as a 20min. AMRAP and get as many rounds as possible!


Get as far as you can in 35min…
Reverse Burpees
DB Deadlifts 70/50s
Box Jumps 24/20″
Wall Balls (20/14)

Da Daily D:

For Time:

Run 400m

5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

Run 400m

5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

Run 400m

No rest between sections.  The run goes straight into the DB complex. You are finished after the 3rd run
Categories: WOD