Daily WOD – Mar 29, 2020

Warm Up

2 rounds of:

  • 10 squats
  • 10 single arm KBS (R)
  • 10 sit ups
  • 10 single arm KBS (L)

KB/DB overhead walk – 1 min each side

Workout of the Day

Complete 3 rounds for time of:

  • 20 KB/DB snatches (10R/10L)
  • 10 burpees

Rest 2 minutes, immediately into

Complete 2 rounds for time of:

  • 20 snatches (10R/10L)
  • 10 burpees

Rest 1 minute, immediately into

Complete 1 round for time of:

  • 20 snatches (10R/10L)
  • 10 burpees

Cool Down

  • 1 mile walk (not for  time)

WOD Notes: Click here for a video explanation of today’s workout. Athletes with DBs should tap the floor between snatches. Those with KBs should take it from a hang. The KB snatch is a difficult movement to master. If you are not comfortable performing them, substitute 30 one-arm KBS (15R/15L). Modifications/subs for the burpees include: plank burpees, star jumps, or a 15/10 cal row. Post to comments: Time for each interval & weight/implement used. 

Zoom WOD: Thanks to everyone who worked out with us on Zoom this morning! We got lots of positive feedback, so we’re looking to add a couple virual classes each week. Please take this short survey to let us know what days and times work best for you.

Community Notes: Happy birthday DE and Greg!

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This Post Has 39 Comments

  1. Round 1 – 5:59 26# KB single arm snatch
    Round 2 – 3:29 26# KB single arm swings x2
    Round 3 – 1:16 26# KB single arm swings x2
    100 Bridges 15# DB/bicycles
    1 mile run

  2. 400 m row
    20#DB + weight vest
    Rd1:4:17 Rd2-2:50 Rd3-1:25
    Slow 12m row at the end

  3. R1– 4:35
    R2– 3:15
    R3– 1:23
    — 52.5# DB

  4. Rd 1: 7:34
    Rd 2: 14:53
    Rd 3: 18:07
    Thats with rest included 70# DB. OUCHIE

  5. 4:58, 3:13, 1:26
    35#
    15 R/L swings

  6. 20# DB plus 10# weight vest

    Round 1: 3:30
    Round 2: 2:15
    Round 3: 1:02

  7. 5:45
    3:48
    1:42
    30# DB

    Tryin’ to be like bigfoot, the master of social distance

  8. Round 1 – 6:48
    Round 2 – 5:11
    Round 3 – 2:41

    32.4lb DB

    10 min row. The crappy rower I bought doesn’t track distance but it’s better than nothing

  9. Round 1 – 3:43
    Round 2 – 2:13
    Round 3 – .59
    15# DB

  10. 44# one arm RKB swings 30
    R1– 4:59
    R2– 3:23
    R3– 1:31

  11. R1: 4:04
    R2: 2:38
    R3: 1:16

    10lb DB

  12. R1. 4:42
    R2. 2:58
    R3. 1:23
    35# kb snatches

    Happy Birthday DE and Greg

  13. 6:18, 4:15, 1:52
    53# KB
    Happy birthday gentlemen!

  14. R1: 4:17
    R2: 2:45
    R3: 1:15
    20# DB alternating
    Cash out: “Bring Sally Up”. Unweighted
    Since I missed doing it yesterday!!

  15. 17:18 total. 53# KB. F-Burpees!!!!!

    1. Atta boy Joel! I’m glad you did them.

  16. 😀 50# db

  17. 15R/15L one arm #35 RKB swings
    100 single unders
    #15 vest
    6 rounds (followed round/rest scheme)

    Happy birthday guys!

  18. 17:26 35# DB hang power snatch.

  19. Warm up – 2 mile walk with my dog, then regular warm up
    Round 1 – 5:10
    Round 2 – 3:22
    Round 3 – 1:30
    Plank burpees

    1. Forgot – orange kb
      2 mile cool down walk with the dog and hubby

  20. Did the first round with 20 (two handed) KB swings before I saw I should up it to 30. (KB too heavy for one arm). 3 rounds: 20 x 20# KB swing/ 10 cal row – 5:25
    2 rounds: 30x 20# KBS/ 10 cal row – 4:23
    1 round: 30x 20# KBS / 10 cal row – 1:50

    Robbie did not participate – it’s his “day of rest”

  21. Round 1 – 4:25
    Round 2 – 2:26
    Round 3 – 1:11
    15# DB

    1. Cate you’re a machine! Keep it up!

  22. walked 2 miles before the work out then did the regular warm up.
    For the workout I only did 10R/10L signle arm KBS. I didn’t realize until I was finished it was 15L/15R. Also did plank burpees.
    Round 1 4:48
    Round 2 2:51
    Round 3 1:19

    1. Love it Mary! Love a 2 mile warm up walk.

  23. #20 DB
    round one. 5:30
    Round two 3:40
    Round three 1:41

  24. 5:17
    3:28
    1:27
    35# KB Also did Bring Sally Up (35#KB) since I missed it yesterday

  25. 10-9-8-7-6-5-6-7-8-9-10
    115 bent over barbell rows
    50# dumbell floor presses
    Hollow rocks
    Green band good mornings
    NFT

    Jameson
    15# bent over row barbell
    6# dumbell floor press
    V-ups

  26. 44# KB
    5:26
    1 min rest
    3:38
    30 sec rest
    1:38

  27. 5-10-15-20-25-25-20-15-10-5 KB Swings (40# DB with that KB handle that Heather posted)/Air Squats

    1.5mile walk after with family

  28. Ok, I must admit…Sunday day off(not that I know the difference between Sunday and Monday anymore). But great going guys and happy birthday DE and Greg! Ill be back at it tomorrow!!

  29. 30# DB alternating snatches; plank burpees
    R1 – 5:56
    R2 – 3:59
    R3 – 1:37

  30. Marsha-11:03 total-15# DB
    Jeff-12:49 total-35# DB
    that was as bad as it looked

  31. 35# DB
    5:25
    3:45
    1:40

  32. As usual I forgot to time it. 😂
    30#Db swings – 30 each rounds
    10 burpees
    ( snatches didn’t feel good on shoulder)

    2.5 mile walk with dog after.

  33. Yellow KB
    5:28
    3:53
    1:37

  34. Both days out of WOD and just running and walking. Used raining hours to work in my basement and feel
    Completely broken! Need CrossFit o relax 😂

  35. 35# DB / Plank Burpees
    Rd 1 – 4:46
    Rd 2 – 3:14
    Rd 3 – 1:32
    1 mile walk

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