Strength and Conditioning, Bodywork, Sweat & Da Daily D WODs Mon June 15th 2020

Big things coming for us everyone! We are distancing outselves from the CrossFit name since their insensitivity to current events. You’ll be seeing us gradually changing things over the next few weeks and months, if you have any questions please let me know.
We are completely open now and recovering from the shutdown.  Newest regulations have made things a bit more flexible on us and classes are now 11 people max.  You will also see some other new changes in the gym, your coach will explain anything you don’t understand. Please continue to preregister for classes you shouldn’t have a problem making it into a class.  Keep in mind there is a $5 cancellation fee if you do not cancel yourself out of class 3 hours before it starts.


Strength & Conditioning:

A.) 18min. to get 4 Sets:
12-15 Hack Lunges (on ea. leg)
Immediately into;
8-10 DB Single Leg RDL’s (on ea.
Rest 90sec. Between Sets

Hack Lunges: (*The end of the bar is resting inside of a plate on the ground)
B.) 15min. to get as high as possible…
10/7 Cal Assault Bike or 8/6 Cal Row or 100m Run
10 Toes-To-Bar
3 Squat Cleans 135/95

*Round 2: Add 10/5lb.
*Round 3: Add 10/5lb. more
*And so on…
*ADV is 20/10lb jumps
*To scale it you can just hang out at the same weight the whole time.


Just 1 modality today, BUT it is going to be a grinder!

For Time:
100 Burpee Broad Jumps (4 feet)
Reverse Bear Crawl Back to Start Point.

Repeat until finished! Make sure to measure out a 4 foot line and make sure you hit it on every jump!


A.) 10min. to finish…
DB Hang Snatches 45/30
Air Squats

B.) 10min. to finish…
30 ft Shuttle Runs
DB Thrusters 45/30

C.) 5 Rounds:
40sec. of Plate Sit-Ups (35/25lb.)
20sec. Rest
40sec. of Seated Knee Tucks 20sec. Rest

*3min. REST Between Sections

Advanced can add weight to the knee tucks like this:

Da Daily D:

A.) 10min. to get as far as possible…
DB Squat Clean thruster 35/20s
*30 Double Unders after each set

Rest 3min.

B.) 10min. to get as far as possible…
Devil Press 35/20s
*100m Run after each set

Keepin the DBs light today so you can move!

I also love the idea of that 100m Run being like a 4x20m Shuttle Sprint if you wanna switch it up!

Categories: WOD