CrossFit, Bodywork, Sweat & Da Daily D WODs Tuesday April 5th 2020

Members please download the MINDBODY app to be ready to reserve your spot in class beginning Wed. May 6th. Class schedule will NOT be posted until Tuesday at evening, check FB members only group for details. 


A.) 20min. EMOM:
Odd: 5 Jerks (off the ground)
Even: Pulling Skill (See below)

Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds. Probably in the range of 155-185 for guys and 85-105 for girls.

Pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups

B.) 15min. to get as far as possible:
American KB Swings 53/35

*Can you finish?! ADV 70/53
*Put your time in if you finish!


3 Parts Today 🙂

A.) Bodyweight Conditioning:
Tabata Mountain Climbers
40sec. of WORK x 20sec. of REST x 8 rounds.

Rest 90sec. When Finished and start this;

B.) Bodyweight Strength Piece:
1min. of Elevated Curtsy Lunges (right)
1min. of Single Leg Glute Bridges (right)
1min. of Elevated Curtsy Lunges (left)
1min. of Single Leg Glute Bridges (Left)
1min. of REST

Repeat that strength section for 3 full rounds. **Use a 40X0 Tempo

When part 2 is done rest 90sec. (Including the 1min. that’s in there) and start the core piece below:

C.) Bodyweight Core Only:
3 Rounds:
10 Toes To Hands
15 Reverse Sit-Ups
20 Regular Sit-Ups
25 Russian Twists
Rest 60sec. After Each Round

Toes to hands are essentially an “up down” except you don’t stand up. You just stay low and pop you feet in and out.

Elevated Curtsy Lunges:


15min. AMRAP of cardio:
5 Burpees
5 Thrusters
5 Glute Bridge Sit-Ups
5 Wall Balls 20/14
*Each round add 5 reps to each movement 🙂

Rest 4min.

15min. AMRAP of sexy:
10 DB Bench Press 45/25+
200m Run
10 Pull-Ups or Bent Over Rows
50 Double Unders

*On the glute bridge sit-up, you just pick your hips up and squeeze your glutes then drive your butt back to the ground and do a sit-up.

Da Daily D:

20min. running clock…
Max DB Floor Press 45/25s+
immediately into;
Max Chin-Ups (underhand) or Pendlay Barbell Rows
immediately into;
400m Run
immediately back to the bench press and repeat///

*If you can, do strict chin-ups
If you ever see a (+) sign it just means whatever you can handle. Some of you can prob use 70s on these, so I just try to shoot for the mid-ground number.

Try to pick a weight on the bench press that you’re getting about 15-20 reps on the 1st round or 2 and then never less then 10 reps.

This is a non-stop butt kicker, but it will be over soon!

Categories: WOD