Daily WOD – Apr 9, 2020

At-Home Workout #27

Warm Up

  • 10 spiderman lunges in place (5R/5L)
  • 10 runners stretch in place (5R/5L)
  • 5 inch worms in place

Then 3 rounds of:

  • 10 2-arm bent over rows
  • 10 2-arm shoulder presses
  • 10 one-arm high pulls (5R/5L)

Then 3-5 reps of each movement in the WOD.

Workout of the Day

AMRAP in 15 minutes of:

  • 5* strict handstand push ups
  • 20 one-arm bent over rows (10R/10L)
  • 40 mountain climbers (20R/20L)

*Note that the video calls for 7 HSPU but we revised it to 5 HSPU/round!

Cash Out

  • Max air squats in 90 seconds (ideally use a below-parallel target)

Cool Down

  • Cross over shoulder stretch (30s each arm)
  • Quad/IT band smash (1 min each leg)

WOD Notes: Click here for a video explanation of today’s workout. We hope you enjoy the sounds of nature and Sage’s humming! For the HSPU, pick a scale that allows you to go unbroken for the first few rounds. If you’re not doing HSPU, replace with one-arm strict presses or push presses, 5-10 per arm. (Again, first few rounds should be unbroken.) For mountain climbers, sub any intense cardio in the 1-minute range, such as stair running, star jumps, or rowing. Post to comments: Rounds+reps, weight used, modifications, and your cash out score.

Support Your Box: If you registered for Support Your Local Box fundraiser, remember that you need to submit your own scores! All 3 scores must be submitted by April 24. To submit your score, go to this page and click the red “submit score” button.

WOD Crushers: Congrats to the following athletes for completing at least 4 workouts in the 3rd week of our challenge! (Wed 4/1 – Tue 4/7) Let us know if we missed you!

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This Post Has 60 Comments

  1. Results:
    6 AM
    Steve Ke 6+5 (30# DB, strict presses) 60 squats
    Steve M. 5+5 (slightly elevated HSPU, 70# DB) 66 squats
    Diana 7 (25# Bar rows, 3 wall climbs/rd) 82 squats

    Awesome work this morning!

    1. 45# barbell

  2. 7+5 (unbroken reps)
    88 squats

    don’t underestimate mountain climbers

  3. Forgot — Hspu to a pillow!

  4. 6+5 barbell push press and bent over row
    69 squats

  5. 6+17 (HSPU to yoga block, 30# DB)
    73 squats

  6. 2 miles run + wod 9+6 (50LBS) + 66 Air squats
    Fucs👊

  7. First.. did yesterday’s workout (the abs one ). Then start over with the warm up…. even if I was quite warm 🙄

    WOD: 7 rounds + 22
    10 reps of 15s DBs push presses (used 2 DBs)
    10R/10L of 30# DB one arm bend over rows
    40 knees to elbows… my back doesn’t like mountain climbers… at all 😢

    70 air squats in 90 sec

  8. 9 AM Virtual WOD:
    Jenn Tav 6+12 (strict HSPU, 35 DB), 96 squats in 90 seconds!!
    Ricky 6+38 (strict HSU, 50 DB), 68 squats in 90

  9. Ricky you missed me. Wods on 4/2,4/3,4/4 and 4/6 but it posted on 4/7 for some reason.

    1. Noted. Thanks for the heads up!

  10. 4 + 34 44# 7 R/L shoulder press, 44#KB row

    44 squats

  11. Missed me too, Ricky! Wods on 4/2, 4/5, 4/6, and 4/7. I made up 4/6’s on 4/7 but posted it on the 4/6’s blog post– if that still counts 😬

    1. Sorry, Missy! I’ll get you down. For the future, if you log any workouts later, all I ask is that you post on the most current blog post. Thank you 🙂

  12. Jenn

    That was spicy this morning! I def would not have gotten that score if Ricky hadn’t joined in with me in the 9am virtual class! I’m not sure if it’s me or not but this #35 DB still feels like it’s #10000000lbs!!😆

  13. Noon Virtual WOD:
    *Rain delay for some and power outage during the cool down. Really just an array of extracurricular activity going on today in the noon. Shoulda been there!
    Marco 6+17 (35 DB, 5 PP/side), 48 squats
    Tanya 7+32 (3 KHSPU, 35 DB), 67 squats
    Eilish 7 (12 DB, 8 strict press/side), 52 squats
    Alex W. 6+30 (44 KB, 5 sec. HS hold + 5 push-ups/rd), 57 squats
    Nicole W. 6ish (rain delay) (26 KB, 8PP/side), 73 squats

    1. Nicole finished inside the garage and got the pic of me against the car. But is it even crossfit if you can’t finish the workout outside? Thrilled I didn’t go through the windshield today.

      1. That is awesome Alex!

  14. 8 rounds – 35# kb – HSPU to 4” boxes of pasta
    66 squats in 90 sec

  15. 7 rounds
    HSPU to 4”Block (started breaking rd 5)
    20# DB
    Mountain climbers took more out me than I would like to admit!
    74 air squats

  16. 7 rounds (10 strict press/side 15# DB, 30# DB), 60 squats

  17. 9 rounds + 4
    HSPU to a pillow
    15# DB
    73 air squats

  18. Nik 8+4 Rx , 91 squats (super deep, DC extension!)

  19. John 7+5 (I’d say DC on mtn climbers but probably closer to “not very close”). 93 squats (full depth, not sure of extension but nailed intensity!)

  20. 7 – A frame HSPU, 10lb DB (that’s still all we have… KB on the way lol).

    Here’s the first stage of the Easter Bunny

  21. Finally got someone to do a workout with me (photo features Justin who DID NOT want to do this but was successful peer pressured😅)
    10 + 37 – strict presses
    87 air squats

    1. Good Cate! I’m glad you peer pressured him, he looks happy with the decision.

  22. 8 rounds + 5L/5R PP and 20 bent over rows

    5L/5R push press
    20 one-arm bent over rows (10R/10L)
    40 mountain climbers (20R/20L)

    79 air squat cash out

  23. 7 rounds
    HSPU to maybe 4 inches?
    32.4lb Dumbbell

    67 squats. I should have done more but I underestimated the time ☹️🤣

  24. 4 rounds:
    250m row
    15 KB goblet squats 44#
    250m row
    10 KB snatch (R) 26#
    250m row
    10 KB snatch (L) 26#
    250m row
    10 pushups
    250m row
    5 pullups
    time: 38:05

  25. 7 + 10 DB Push Press #15
    6+ 20 Bent over row #15
    6 + 40 Mtn Climbers

    Cash out-60

  26. Foolish me: 9000m row 43:23

  27. 11 rounds even. 10 push press 5R/5L 35#DB. 70 air squats in 90 sec.

  28. Well that escalated quickly.
    Round one…not so bad…then the crap hit the fan.
    Did 9 plus 3. Was happy with that. Skipped squat because of a knee issue. Walters helped. See ya manana!!!

    1. You’re a monster Joe! Keep it up.

  29. 6+3, KHSPU to yoga block, 35#

    1. And 83 squats! Forgot earlier. There was no blood to my brain.

  30. 5 Rds
    5R/5L (35# KB press)
    20 – 2 handed KB Row (88# KB)
    40 Mountain Climbers

  31. 10 push press 20# DB’s
    5R/5L Bent over rows 35# KB
    20R/20L Mountain climbers
    6 + 61
    Those mountain climbers had me 🤢🤢
    51 squats
    I think I’m taking tomorrow off…
    Hope everyone is staying safe healthy and sane!

  32. Sofia -7 +1. HSPU, 20# row, first 2 rounds double MC then 40 single MC
    Ceil 7. 20# DB Push Press, 20# rows, 5 staircase runs

    Sofia -63 squats
    Ceil -69 squats.

  33. 9+10
    Strict press 20# KB
    Row 25# KB
    ONLY 40 squats to maybe 17”

  34. 6+4
    5R/5L 35#DB press
    35# rows
    66 squats

  35. Partner style 6 rds/each
    Matt: 5HSPU, 30#, 200m row
    Heather: 10(5R/5L) seated presses (30#), 200m row

    1. Air squats, Matt 52; Heather 69

  36. *9 Rounds*
    -10 to 16 push press 35# DB
    -20 bent over row 35# DB
    -40 Climbers

    Cool down: 75 air squats

    Also, I logged 4x last week and week one. I think the dates are 4/1, 4/3, 4/4, & 4/7 for this week and 3/18, 3/19, 3/20, & 3/23 for week 1. Definitely missed it in between.

  37. Jeff-35# DB – (7 R & L)push press and (10 R & L)rows, 40 mountain climbers. My abs fell every one of those! 7 rounds plus 28 reps

  38. 5 rounds
    Push press and row #30
    40 mountain climbers
    Cash out – 72

  39. Erik – Rest Day, but I did push ups through the day, 6 X 20 = 120

  40. 2 mile warm up run with my pup
    Workout – 10 + 22 – orange kb
    Cash out: 53 air squats

  41. 4x 4 flights of stairs, skipping every other stair, on break

    1. Jesse, my heart is happy after reading this. This brings me back to my high school lacrosse days when we’d run stairs when we lost.

  42. We did WOD #26 The COVID Core Crusher
    .
    Sean – Completed
    Liz – Completed

  43. AM
    5K Row – 18:32.4

    PM
    4K Row – 15:35.9

    10K (straight through) and a PR attempt tomorrow.

    1. Dang that is a quick 5k! Well done Dave.

  44. 6 rounds
    Push Press Sub for HSPU (7 reps each arm) – 20# DB
    20#DB for bent over row
    sub mtn climbers

  45. 9000k row today

  46. 7 +17
    Sub the HSPU’s for push press with 35lb bar
    68 – cash out

  47. 6 even, 45# press, 35# KB, 65 air squats

    *Threw in a 400m row to celebrate the surrender of Lee’s army. 😀

  48. 4.61 mile power hike w/12# vest(1:09)

  49. 7+30
    53lbs KB
    Subbed 15 x Sumos for HSPU
    20 x 2 arm bent over row
    Elevated mountain climbers
    61 air squats

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