Strength and Conditioning, Bodywork, Sweat & Da Daily D WODs Mon June 22nd 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. If you are having trouble seeing all the classes in the app please let me know, a few people are having this problem and I am trying to get to the bottom of it.

Strength & Conditioning:

A.) Every 4 Minutes x 5 Rounds:
Row 20/15 Cals or Bike 23/18 or 200m Run
15 Burpees
Building Weight Hang Clean + Jerk

Rounds 1+2 are 3 reps
Rounds 3+4 are 2 reps
Round 5 is a heavy single*To scale, keep it the same weight and do 3s the whole time.
B.) Not for Time: (15min. to finish)
5 Sets:
30 Rear Flys with 5-10lb plates
20 Box Dips
10 Barbell Rows (supinated grip)

Some functional body aesthetics and durability training here.


Every 2min. x 10 Rounds:
5 Burpees
10 Push-Ups
15 Sit-Ups
20 Air Squats

Your score is your SLOWEST time!

So SPRINT each round and try to finish fast!

Can you keep pace? Can you actually get faster!?

Advanced: Add anywhere between 1-5 more rounds.


12/9 Cals on the Bike Before EVERY station. You only have 1min. at each station.

1.) 21 Russian KB Swings 53/35+
2.) 12 Burpees
3.) 21 Wall Balls 20/14
4.) 12 Box Jumps 24/20″
5.) 21 Air Squats
6.) 12 Pull-Ups

That’s 12min…. Repeat 3 Times (36min. total) No Rest except for what you earn.

*Round 2 is 12/9 Cal Row
*Round 3 is 100m Run

Some sections are purposely harder and easier then others. It goes like this for clarification:

0-1min. Bike 12/9 Cals
1-2min. 21 Swings
2-3min. Bike 12/9 Cals
3-4min. 12 Burpees
4-5min. Bike 12/9 Cals
… And so on… Switch to a different cardio piece every 12min.

Da Daily D:

With a Running Clock in 24 minutes…

Tabata DB Push Press 45/30s
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

*1 minute Rest between each

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest)Each station is 4min.Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps

Categories: WOD