WOD: Thursday, September 13th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frankenstein Kicks – 1 Lap
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Back Rack Lunges (ascending weights) *each leg
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 3 Rounds

  • 30 Alternating Back Rack Lunges (95/65)
  • 30 Bar Over Burpees
  • 30 Wall Balls (20/14)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • 30 Muffin Toppers (35/25)

Today's WOD

WOD: Saturday, March 14th, 2026 (Burpee Day 47)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, up-downs
  • Samson Stretch – 1 Min per side  

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski
  • 3 Cleans + 3 Thrusters (ascending weights) 

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Workout: OPEN Workout “26.3” 

For Time – 16 Minute Time Cap 

2 Rounds 

  • 12 Burpees Over Bar (lateral OR facing) 
  • 12 Cleans (95/65) 
  • 12 Burpees Over Bar (lateral OR facing) 
  • 12 Thrusters (95/65) 

-Then-

2 Rounds

  • 12 Burpees Over Bar (lateral OR facing) 
  • 12 Cleans (115/75) 
  • 12 Burpees Over Bar (lateral OR facing) 
  • 12 Thrusters (115/75) 

-Then-

2 Rounds 

  • 12 Burpees Over Bar (lateral OR facing) 
  • 12 Cleans (135/85) 
  • 12 Burpees Over Bar (lateral OR facing) 
  • 12 Thrusters (135/85) 

Scaled: (65/45) (85/55) (95/65) / Step overs allowed 

Masters 55+ RX: (75/55) (95/65) (115/75) 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings
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