CrossFit, Bodywork, Sweat, Da Daily D WODs Wed April 15th 2020

Captive Bingo! Part of the QuaranTeams challenge. LAST DAY to compete and get a bingo for your team or blackout your card!

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.) Deadlift (Week 3 of 4)
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Today is an important day, so I don’t want to do too much in between sets. If you really want to, you can do a 1min. Plank Hold with the plate like we usually do Monday’s. Another option is to do a set of GHD sit-ups + Back Extensions. 10 of each Between sets for the novice athlete and 15 for advanced.

B.) 15min. to get as far as possible…
Cal Assault Bike
Cal Row
Front or Back Rack Lunges 115/75

*RX+ 135/95


Bodyweight Chipper! I am going to give you 2 options on how to go about this:

100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Air Squats
70 Up Downs
60 Chair Dips
50 Push-Ups
40 Alternating Crab Kicks
30 Burpees
20 Straight Leg Sit-Ups
10 Wall Walks


2 Rounds of HALF the numbers. Same amount of work, but broken up a little. Advanced athletes should definitely complete as is. Intermediate or beginners should shoot for version (broken up) and put a 25min. Time Cap on it.


5 Rounds:
10/7 Cal Assault Bike or Burpees
10/7 Cal Row or Sumo Deadlift High Pulls
30 Double Unders

Devil Press 45/30s
*200m Run after each set

Max Slam Balls 30/20lb.

*If you don’t have a slam ball, you can do Wall Balls, or Thrusters with a KB or DB or Bar.

The first section is just a fun heart pounder to help you get started. Do 50 Double unders if you feel as though you may finish fast.

Part 2 is kind of a blood bath, so get ready to shoot for unbroken sets to finish under the time CAP 🙂

Part 3… “Can you get 100 or more reps??”

Da Daily D:

“Annie’s Snatch” (Time)
For Time:
DB Hang Snatch 50/35lb
Double Unders
Sit-Ups (with feet anchored on DB)

That name though 😉
Post your times!
P.S. It’s 1 DB alternating
Categories: WOD