Daily WOD – Apr 8, 2020

At-Home WOD #26

Warm Up

400 meter weighted carry (farmer carry, rack carry, etc)

Then 2 rounds of:

  • 10 crossover toe touches
  • 20 high knees fast feet
  • 20 butt kicks
  • 10 plank knees to elbows
  • 3 broad jumps

Workout of the Day

Complete 40-30-20 reps of:

  • Butterfly sit ups
  • Bicycles
  • Standing oblique crunches (KB/DB)
  • Single leg lifts
  • Plank Knee to elbow

Cash Out

  • 3 Turkish get ups on each side (with something light)

Cool Down

  • 5 scorpions each side (or flip your dog pose if you are familiar with it!)
  • Couch stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout, and here for a breakout video for the Turkish get ups. No need to time yourself today! Your goal is just to get a bunch of hard ab work in! (It’s our COVID Core Crusher!) The go-to sub for butterfly sit ups will be crunches, and for bicycles it will be dead bugs. If you need to further modify, consider subbing KB deadlifts or good mornings in place of any of the designated ab movements.

Schedule Notes: We have 4 virtual classes tomorrow, at 6am, 9am, 12pm, and 6pm. Hope to see you there! (Join class using the Zoom link on the RHS of the blog. If you are prompted for a password it’s ICASTRONG.)

FUCS Challenge Notes: We’re officially at week 3 meaning we’re halfway through our challenge!! Get your results up tonight if you’ve done workouts but forgot to post them to the blog. Ricky will do our tallying tomorrow to see who’s still on track for completing 4 workouts each week! If you have any nutrition questions or concerns, please reach out! Email, text, call, or pop into a virtual check in – we’d love to hear from you.

Community Notes: Happy birthday Zane and Coach Dave!

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This Post Has 51 Comments

  1. Mary D

    Done. Again made the mistake of thinking it would be challenging but, not too difficult and felt like I was going to puke before the first round was over. I did complete the whole WOD. modified the elbow to knee plank.

  2. Betsy

    Done! Thx for this one! Good core work!

  3. Meg V

    4000m row
    40-30-20-10-1000m-10 burpees +3 last set
    This was awesome! Helped me hit 8000m!

  4. Tobin

    Check!

  5. Ricky

    9 AM Virtual WOD:
    Jenn Tav: Present
    Tanya: The house has never been so clean!

    Noon Virtual WOD Roll Call:
    Alex W. ☑️
    Nicole ☑️
    Eilish ☑️
    Kyle K. ☑️
    Steve Kopera ☑️
    Marco ☑️

  6. Stuart

    Complete!

  7. Ryan Anthony

    10min:
    10 KBS 40lb
    10 Air Squats
    10 KB deadlift
    10 elevated pushups

    I lost track, kids were relentlessly annoying while I was doing it in my driveway. Also did an extra 1.5 rounds after the timer because I figured that’s how much time I lost getting juice boxes, fetching balls from the street, and shooing a bee away.

  8. Steve M

    Completed during the 0600 zoom session. I’ve never done that many ab exercises.

  9. Kerri

    Accomplished! Thanks 😁

  10. Rich & Jimena

    Completed!! 🙂

  11. Faith

  12. Pugh

    Doubled it up today. Yesterday’s WOD – 6 +5 Russian kbs 28kg. 76 DU (1 rep pr) and checked off today’s. Time for another week long hiatus.

  13. Marissa W

    Done.
    Subbed dead bugs for bicycles.
    Subbed 40 lb deadlift for the hanging legs one since I did the dead bugs i thought they were kinda similar? Plus back sensitivity / variation.

  14. Jenn P

    2 mile warm up run
    This one looked deceptively easy.. but wasn’t

  15. Tiago

    Completed! 👊

  16. Thomas Balch

    45#KB for 400 meter farmers carry and same said KB for oblique crunches. Low plank for knees to elbow. Sarcastically says that was fun 😎😎😎

  17. Chris Mc

    Done! 6am class

  18. KtL

    Completed!
    Cash out 🎣

  19. Shawn C

    Competed! 🙂

  20. Cate S

    Workout complete and then ran a mile and a half for a 8:04 pace

  21. Tim C

    Present
    35#DB for the crunches

  22. Diana G

    Completed! 6am zoom class

  23. Kirsten

    ✅WOD completed!
    It started raining as soon as I got outside, and then the sun comes out when I finish, figures.

  24. Steve Keiper

    Done!

  25. BWat

    Done!

  26. Ceil

    Spoto’s Done!!

  27. Joseph s

    Completed with cash out and stretching and 40 plus burpees for coach Dave and Dani!!!

  28. Danielle

    I’m so happy I finally jumped in on a Zoom class!!! It was so good to see all of you ❤️

    1. John

      Heck yeah, great to see you there Danielle. Worth noting I’m pretty sure you went unbroken on the bicycles. I was baffled!

  29. Christine G


    Subbed good mornings w band (w tension of 60-100 lbs) For single leg lifts.
    TGUs no bueno w right leg.

  30. Kyle E

    Completed @ 6pm class. 22ish
    30# DB oblique crunches

    Thanks John

  31. Murray

    Shoulder press – 10@ 125

    11.1
    10 min amrap
    30 double unders
    15 power snatches 75#
    5+1

  32. Nikki K

    Happy Birthday Dave!
    Happy birthday Zane!

    That was a good burner!
    4 mile (faster today) 56:32
    Nikki 25# DB
    Kelly 35# KB

  33. Bill

    Fini 40-30-20 WOD

  34. Tammy Mazz

    Bicycles after sit ups 😝
    WOD ✅ 26# KB
    Cash Out w/ 10lb DB

  35. Nik

    Complete ✅

  36. Megan S

    Done!

  37. Jeff Collins

    Marsha-15# DB-
    Jeff-35#DB-15# TGU

  38. Jesse Sy

    Wasn’t feeling it today. But glad I video wodded.

    Dan did the thing too.

  39. Dan R

    Done. 40-30-20-10. Modified sit ups to toes to “bar.” Used a variety of rocks for this workout. My favorite was a roughly 22 pound granite stone with a hand groove for Turkish getups.

  40. TINA!

    WOD done but traded warm up for a vested 5K.

  41. Averie

    Complete!

  42. Missy & Sean

    Abs done! Fun run in the 🌞 done!

  43. Kelsey

    Completed ✔️ Awesome ab workout!

  44. Erik

    Erik & Sara – Done

  45. Swetha

    Completed 😀

  46. Karen B

    Done😀

  47. Mado

    Im not sure of it counts BUT… I did this workout (including warm up and all) on 04/09/2020…COMPLETED ☺️

    Then I did the wod for 04/09/2020

  48. Ryan H

    Completed last night!

  49. Erin

    I’m an April Fool. 8,000m row in one sitting – 37:38
    Then weeded and planted the veggie garden. And counted for Dan E. as he did 43 birthday burpees for David on our front lawn.

  50. Katherine Niewinski

    Done

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