Workout of the day.

Below are the daily WOD’s from Steps of Justice CrossFit.

January 7, 2020 WOD

  • 200 Meter run
  • 20 Double Unders
  • 20 Push Ups
  • 20 Sit Ups
  • 20 Squats
  • 20 Lunges
  • 20 DB thrusters
  • 20 V-ups
  • 20 Burpies
  • 20 Kettlebell swings
  • 20 Goblet squats
  • 20 Hand stand push ups
  • 20 DB snatches
  • 200 Meter run

January 22, 2020 WOD

12 minute AMRAP

  • 5 push ups
  • 10 sit ups
  • 15 squats

January 23, 2020 WOD

Complete as many rounds as possible in 15 minutes of:

200-m run
100-m farmers carry
20 dumbbell front squats

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

January 24- Box Building

Come to the school and lets build some Box Jump Boxes. 3pm-5pm.

January 21, 2020 WOD

8 Minute AMRAP

  • 2 Weighted Squats/2 Sit Ups
  • 4 Weighted Squats/4 Sit Ups
  • 6 Weighted Squats/6 Sit Ups
  • 8 Weighted Squats/8 Sit Ups
  • Continue this progression till 8 min are up.

January 27, 2020 WOD

8 Minute AMRAP (as many rounds as possible in 8 minutes)

  • 2 weighted squats/2 sit ups
  • 4 weighted squats/4 sit ups
  • 6 weighted squats/6 sit ups
  • 8 weighted squats/8 sit ups
  • etc.

January 28, 2020 WOD

100’s- lets go (in partners)

  • 100 Double Unders/singles
  • 100 Wall Balls (20/14)
  • 100 Box Jumps (24/20)
  • 100 Air Squats
  • 100 KB Snatches (35/15)
  • 100 Walking Lunges with medball (20/14)

February 4, 2020 WOD

  • Game– Plank wars
  • Warm Up– Lunges, Sit Ups, Shoulder Taps, Bear Crawl, Dead-bug
  • WOD- 8 Minutes
    • 5 Push Ups
    • 10 Sit Ups
    • 15 Squats
    • 200 Meter Run

February 5, 2020 WOD

Team Workout, (3 teams of 4)

  • Warm up– 200 Meter row, 30 second jump rope, 10 squats, 10 box step ups X2
  • Skill work– Rower
  • WOD
    • 12/15 calories on rower
    • Box Jumps (20/24)
    • Plank Hold
    • Kettlebell Swing
  • What counts is the row. When the calories are reached, everyone switches stations. You go to each station four times.

February 8

Today, there was no WOD, but we gathered together to build our new 14 foot, Titan free standing rig. We broke it in by doing a 12 minuet EMOM.

  • 50 Double Unders
  • 12 Pull Ups Increasing to 15 by the third round
  • 12 Toes to bar increasing to 15 by the third round