CrossFit, Sweat, Bodywork & Daily D WODs Fri March 20 2020

Challenge started yesterday! Make sure you check your facebook for friend requests and invites to your team’s group.
We still have equipment available if you want to rent something during this time. email to get access to the list. *No rowers, bikes, ghds, bands or 10 lb plates.
Open Air workouts are suspended for now with the new mandate to start in our homes.

Zoom workouts will be at 7am, 9am, 12pm, 4pm and 6:30pm. Follow the link here to join the virtual meeting.



A.) Push Press (Recovery week 4 of 4)
A few warm-up sets and then;
5 x 40%
5 x 50%
5 x 60%
*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)
B.) EMOM x 8min. (Both in the same minute)
8/6 Cal Row
8 Alt. DB snatches 50/35
Rest 2min.

C.) EMOM x 8min. (Both in the same minute)
8/5 Cal Assault Bike
5 DB Power Cleans 50/35s

You will know real soon if you can do the numbers or not. Your goal is to be done around 40-45sec. each minute.

Men ADV is 10 Cals on each section
Women ADV is 8 cal on part 1 and 7 cals on part 2


5min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom position)

Rest 1min. Repeat for 3-4 Rounds


3min. of work by 1min. of rest until you finish!

10/7 Cal Assault Bike or 10 30ft Shuttle Sprints
10 DB Push Press 50/35s
10 American KB Swings 53/35lb.

15/12 Cal Assault Bike or shuttle sprints
15 DB Push Press 50/35s
15 American KB Swings 53/35lb.

20/15 Cal Assault Bike or shuttle sprints
20 DB Push Press 50/35s
20 American KB Swings 53/35lb.

25/18 Cal Assault Bike or shuttle sprints
25 DB Push Press 50/35s
25 American KB Swings 53/35lb.

30/21 Cal Assault Bike or shuttle sprints
30 DB Push Press 50/35s
30 American KB Swings 53/35lb.

No matter where you’re at, you must rest every 3min. for 1min.

ADV is a 70/53lb. KB

Daily D:

7 Rounds For Time:
400m Run
29 Goblet Squats with (1) 45/30lb DB

Daily D version of the CrossFit HERO WOD “Manion.”

Goblet Squat Demo:

Hopefully you can get outside today to perform this workout with all that’s going on. If not, consider switching out the run for 2min. of single unders.

Categories: WOD