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: Friday, April 3rd, 2026 (Burpee Day 67)

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Min x 4 Rounds 

  • 200 Meter Run 
  • 4 Front Squats 

*Rx: (155/105) / Rx+: (185/115) / *CRx: (205/125) 

*Barbell can be taken from the floor or rack 

*One weight for all 4 Rounds 

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Workout: For Time 

4 Rounds 

  • 300 Meter Run 
  • 25ft Burpee Broad Jumps 
  • 15 Toes to Bar 
  • 25ft Burpee Broad Jumps 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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