Strength & Conditioning, Bodywork, Sweat and Da Daily D WODs Wed June 17th 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 te app please let me know, a few people are having this problem and I am trying to get to the bottom of it.


A.) 10min. EMOM:
2 Power Cleans + 2 Push Jerks

*Climbing weight or ideally with 1 challenging weight the entire time

Rest 3min. Before Starting Part B:

B.) 10min. to get as far as possible…
1 Mile Run
200 Double Unders

*If you happen to finish, put your time up

Rest 3min. Before Starting Part C:
10min. to get as far as possible…
50 DB or Bar Floor Press (DB 70/35s Bar 135/65)
50 Strict Pull-Ups
*You may break this however you like!
*If you finish you can go again if you want 😉


Bodyweight “Fight Gone Bad”

1min. of Bear Squat + Push-Up
1min. of Straight Leg Sit-Ups
1min. of High Knees
1min. of Sumo Stance Air Squats
1min. of Up Down With A Double Shot
1min. of  Rest

Repeat for 5 Total Rounds (30min.)


5 Rounds:
Min. 1) Max Reps DB Bench Press 45/25s+
Min. 2) Max Reps Pull-Ups
Min. 3) Max Reps Double Unders
Min. 4) Max Russian KB Swings 70/53
Min. 5) REST

There is no transition time, so get ready to switch after about 40-45sec. This is actually a lot more fun than it looks! If you want to use a barbell bench today, you can. Whatever weight you decide to do (regardless if bar or Dbs), make sure you getting at least 10-15 reps per round.

I would like to throw this pull up scale in, if you can’t do pull-ups. (below)

4 Rounds:
30sec. side plank with 10-20lb DB
30sec. on the other side
1min. regular plank with no weight
—Rest 1min. —

DB Side Plank Demo:

Da Daily D:

20min. AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Alt. DB Snatches 50/35lb.

This is a version of the Hero WOD called, “Nate.” The true version has 8 KB Swings with a 70/53lb KB. I think 8 DB snatches from the ground is pretty equivalent. Or if you have more DBs, you could try 8 Hang DB Power Snatch with a 70/50.

*If you can NOT do muscle ups, give this version a go:

20min. AMRAP:
4 Handstand Push-Ups
6 Pull-Ups
8 Alt. DB Snatches 50/35lb.

Categories: WOD