CrossFit, Bodywork, Sweat & Da Daily D WODs Tuesday June 9th 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.) Deadlift (Week 3 of 4)
Every 4min. x 4 Rounds:
Run 400m
*Deadlift percentages
Round 1.) 5 Reps at 50% of 1RM
Round 2.) 5 Reps at 75% of 1RM
Round 3.) 3 Reps at 85% of 1RM
Round 4.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)

*Do not hit you true 1RM today. Building everyone back for a little before we do that with deadlifts. 95% is pretty close though, so be sure to keep solid form in your back throughout the entire lift.

B.) Tabata! 20 sec on 10 sec off for 8 rounds:
Push Ups
Pull Ups
Sit Ups
Air Squats
*spend 4 min at each exercise, don’t skip around


All you need today is a pair of socks and a floor surface that slides!

3 Rounds:
20 Lateral Lunge Slides (right leg)
20 Lateral Lunge Slides (left leg)
20 Regular Lunge Slide (right)
20 Regular Lunge Slide (left)
20 Glute Bridge + Hamstring Curl Slides
20 Pike Up Slides
20 Alternating Flutter Kicks with a leg grab (L+R=1)
20 Mountain Climber Slides (L+R=1)

Workout Demo:

LITERALLY about to knock your socks off today!! Go for 4 Rounds if you’re feeling extra motivated today! Or you can do a 20min. AMRAP and just keep going until the clock hits 20 🙂


10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar

8 Rounds:
8 SDHP’s 95/65
7 Lateral Burpees Over The Bar

6 Rounds:
10/7 Cal Assault Bike
10 Air Squats
10 American KB Swings 53/35lb.

Max Russian Twists with a 5lb plate

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.

If you have more time available, you may do 800m runs. Or… If you’d like to make it more strength intensive, you may try 70s for the entire workout.

Categories: WOD