Daily WOD – Mar 27, 2020

At-Home Workout #14

Warm Up

3 rounds of:

  • 10 high knees
  • Inchworm to deep runner’s lunge to warrior 1 (right leg)
  • 10 high knees
  • Inchworm to deep runner’s lunge to warrior 1 (left leg)

Workout of the Day

Complete not for time (NFT):

  • 3x6R/6L front squat (3 sec eccentric)
  • 3×8 Romanian deadlift (5 sec eccentric)

Then 30-20-10 reps NFT of:

  • Reverse lunges (unweighted)
  • Calf raises (unweighted

Cash Out

3 rounds NFT of:

  • 20 bicycle crunches (10R/10L)
  • 20 “Jane Fondas” (10R/10L)

Cool Down

  • Hip flexor release (2 minutes)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: KB/DB weight and the word you used to time your squats and deadlifts 🙂

Zoom WOD: We’re excited to host our first ever virtual WOD this Saturday morning! We’ll have 2 classes: one at 8:00am and one at 9:30am. You can join using the Zoom link on the RHS of our blog. (No need to sign up in Wellness Living.) Please show up about 5 minutes early and have your computer set up somewhere with enough room to squat, jump, burpee, push up, situp, lunge, etc. We’ll run you through a class just like we do when the gym is open. Be prepared with your own music since we won’t be streaming any through the computer.  We can’t wait to see you all and test out this virtual platform! For anyone who can’t attend one of these class times, no problem. We’ll still post the workout to the blog and have a video explanation like we’ve been doing for the past 2 weeks!

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This Post Has 51 Comments

  1. after almost 8 yrs of CrossFit, calf raises finally hit the WOD! (‘for time’ would’ve been better, however)

  2. Went off program today…

    Moves courtesy of Primal Swoilder
    26# KB
    20# med ball

    4 rounds
    30 secs each move with no transition time:

    Russian Twists with med ball
    Ballistic Row with KB
    Gunslinger Right with KB
    Gunslinger Left with KB
    Ballistic Row with alternating R/L Gunslinger Flow w KB
    Rotational Clean Right w KB
    Rotational Clean Left w KB
    Rotational Press R w KB
    Rotational Press L w KB
    Rotational Clean and Press Flow alternating R/L w KB
    Goblet Squats w KB
    1 min rest

  3. 40# DB
    4 rounds of front squats and deadlifts
    1 min rest in between rounds

  4. 3 rounds 26# KB + KBS
    6 rounds 55# Bar + PC

  5. 1600m row
    30# KB front squat
    45#KB deads
    1600m row

    1. Oh I said Caribbean!

      1. That’s a good one! #wishfulthinking

  6. 35#
    I was boring and said Mississippi… I kept trying to use new words but my silly brain kept going back

    1. Tobin, I did the exact same thing.

  7. 3×12 FS w/ barbell – 75#
    3×8 RDL w/ barbell- 95#
    No creativity here – Mississippi

  8. #30 KB Front squats
    #45 deadlift

  9. 32.4lb DB

    Those calf raises tho….

    I was also not creative and said Mississippi. Every time I tried to think of something else, I messed up my count 😂

  10. 3×12 front squats – 2×25# DB
    3x 8 deadlifts – 2×25# DB

  11. Alex – 44#KB and 20LB vest
    Nicole – 35# KB
    Brayden was our counter/coach! He went with Pennsylvania!

    1. Yeah B!

  12. Tammy
    26# KB for front squats & dead-lifts

    Mila
    5# DB for squats
    15#, 10#, 5# for dead-lifts

    *We used the word Sponge Bob!

    Both completed lunges, calf raises and cash out

    1. Great job ladies. Sponge Bob may get the creativity award!

  13. 35# kb front squat – 70# kb dead
    60-30-20 lunges

    1. That’s a lot of lunges!

  14. Front Squat – 25# db with chair bumper for depth
    R. Deadlift – 35# db
    I appreciate Friday Bicycle Crunches!

  15. Modified:
    4×6 back squats w barbell 35,55,65,75
    3×8 Romanian deads w barbell 75#
    20-20-15 lunges
    Did not pick a word but did use T swift songs for my counting. 🤷🏼‍♀️🤪

    1. TSwift is always a solid choice!

  16. Squats – 53KB
    Deadlifts – 106KB

    Got the 106# to my shoulder but it was hard to squat because it’s so big.

    Fili

  17. Mado:
    3 rounds
    6 back squat followed by 6 back squat BB 75#
    8 KB deadlift 80#
    Kelsey:
    6 back squat followed by 6 back squat BB 105#
    8 KB deadlift 90#
    Never though we would ever use those heavy KB 😂😂
    We added a little weight for the lunges 😊
    Kelsey practice handstands while I did some foam rolling.

  18. Mado:
    3 rounds
    6 back squat followed by 6 back squat BB 75#
    8 KB deadlift 80#
    Kelsey:
    6 back squat followed by 6 back squat BB 105#
    8 KB deadlift 90#
    Never though we would ever use those heavy KB 😂😂
    We were just counting slow… very slow

    We added a little weight for the lunges 😊
    Kelsey practice handstands while I did some foam rolling.

    We were just counting slow… very slow

  19. #15 DB
    I used Caribbean & Mississippi
    All smiles for the Jane Fonda’s 😆
    I’m from CT too!😊

    1. Awesome! Where from? I grew up in Watertown. So did Steve M!

  20. #20 KB front squats and RDLs
    Subbed 10 one leg RDLs for lunges (PT exercise)
    2 x 40 (20R/20L) bicycles and Jane Fonda’s.
    Robbie also did the workout with 53# and added some random exercises

  21. Nik 35# KB, Connecticut
    John 53#, Mississippi

  22. 53# Squat
    88# DL
    Words used: ICA for squats, ICACI for DL

  23. 55lbs was able to get a hold of a bar and pair of weights – picked quarantine

  24. 20 DB FS
    40 KB reads

  25. Or deads.

    1. Reads are good too!

  26. 35# KB Used Iron Cross Athletics. It was a little more difficult than I thought it would be saying that over and over again in my head. 105 35# KB swings for fun

    Kehl was right. The Jane Fonda’s were the best part!

  27. 45# KB for both squats and deadlift using SASSAFRAS as my word

    1. That’s my favorite tree!

  28. Marsha-15#-Mississippi
    Jeff-35#-battleship

  29. Jenn
    Ran 2 mile for warm up
    #35 DB, ICA Strong
    Waiting for Kehl’s pic for the Jane Fonda’s 😆
    Thankful the sunny weather today!!

  30. 2.5 mile warm up
    Completed workout with 8kg KB
    Bonnie was spotting my form

  31. 35# DB
    I just counted slow, with numbers. Those who have watched me hold a count know that it usually ends up twice as long as it should be.

  32. Tom having fun with Jane Fonda’s

    1. Best pic of the evening!

  33. 35# Kettlebell, Mississippi

  34. Jane Fonda’s, when done correctly, will have you feeling 1980s in no time!

  35. 5.5 mile run in the lovely weather 🙂
    Sean went too, though he may not have been as happy about it
    44# KB, “Double under”

  36. Front squat – 35# KB
    R Deadlifts – 50#

  37. Erik – 35# Dumbell
    Sara – no weight

  38. Done 🙂 #53

    1. Ooof, 53 must have been fun!

  39. Sigals.
    Adam 30#
    Chris 15#

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