CrossFit, Bodywork, Sweat & Da Daily D WODs Tues April 21st 2020

Don”t forget your daily checklists! Its only noon when I’m posting this so don’t judge my water, alcohol or veggie consumption I’ll get to it ok! Haha!

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.) The strongest mile
For Time:
15 Clean and Jerks 135/95
1 Mile run
15 Clean and Jerks 185/125

I want this to feel like your strength work today, so make sure that weight is challenging. I approved an RX+ option for people to go heavier and record your scores in the comments. RX+ numbers should be 50% of 1RM on the first 15 reps and 70% of 1RM on the 2nd set.

*CAP is 18min. You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing  30 reps instead.

*AND… Do not slack on the run! Give me a good 80-90% effort!

B.) For Time (15min Cap)
Russian KB Swings 70/53


Grab A Chair!
For Time:
Feet Elevated Dips Off The Floor
Split Lunges Off The Chair (L+R=2)**
Feet Elevated Sit-Ups (Feet on chair)

** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)


Running away from covid like…

For Time:
400m run
120 Double-Unders
400m run
100 Air Squats
400m run
80 Abmat Sit-Ups
400m run
60 American KB Swings 53/35
400m run
40 Wall Balls 20/14lb.
400m run
20 Burpee Deadlifts 70/50s
400m run

Time Cap: 35min.

We have done a few versions of this workout before, but this is my favorite on by far. So to remember it and be able to track your progress, I am going to make it a benchmark and save it today.

Da Daily D:

10 Rounds For Time:
3 Devil Press 50/35s
10 Toes-To-Bar
30 Double Unders

This looks SUPER fun! Put that time in today!
Categories: WOD