WOD: Thursday, September 13th, 2018

Posted by & filed under .

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: Thursday, May 7th, 2026 (Burpee Day 101)

Group Dynamic Warmup:

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

——————————————————————————————————-

Pre-Game: 4 Rounds (12 min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 3 Power Cleans (ascending weights) 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike  
  • 10 Alt DB Suitcase Lunges (50/35) 
  • 5 Power Cleans (155/105) 

-THEN-

  • 500 Meter Run 

-THEN-

3 Rounds 

  • 5 Power Cleans (155/105)
  • 10 Alt DB Suitcase Lunges (50/35)
  • 250 Meter Row/Ski OR 600 M Bike 

*CRx: 5 PC (185/125) 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike  
  • 10 Alt DB Suitcase Lunges (50/35) 
  • 10 Rage Balls (20/15) 

-THEN-

  • 500 Meter Run 

-THEN-

3 Rounds 

  • 10 Rage Balls (20/15)
  • 10 Alt DB Suitcase Lunges (50/35)
  • 250 Meter Row/Ski OR 600 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations
Posted in | Comments Off on WOD: Thursday, May 7th, 2026 (Burpee Day 101)
CrossFit Kilo