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
February 25

- Game: Cone Grab
- Skill: Cardio
- Warm Up:
- 3 rounds of:
- 200-m jog (increase pace each round)
- 30-second plank
- (1st round: right side, 2nd round: left side, 3rd round: high plank)
- 10 dumbbell deadlifts
- (1st round: right side, 2nd round: left side, 3rd round: double deadlift)
- 5 push-ups to downward dog
- WOD
- 4 Rounds for time
- 300 Meter Run
- 150 Meter Farmers Carry (Medium weight DB)
- 4 Rounds for time