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: Saturday, March 28th, 2026 (Burpee Day 61)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip thrusts 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row/Ski OR 300 M Bike 
  • 3 Power Cleans (ascending weights) 
  • :10s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

  • Buy in: 500 M Row/Ski OR 1200 M Bike 

-Then-

5 Rounds 

  • 15 Hand Release Push ups 
  • 10 Toes to Bar 
  • 5 Power Cleans (135/95) 

-Then-

  • Buy out: 500 M Row/Ski OR 1200 M Bike 

*Rx+: 5 PC (155/105) / CRx: 5 PC (185/115) 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy in: 500 M Row/Ski OR 1200 M Bike 

-Then-

5 Rounds 

  • 15 Hand Release Push ups 
  • 10 Toes to Bar 
  • 15 Rage Balls (20/15) 

-Then-

  • Buy out: 500 M Row/Ski OR 1200 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings 
Posted in | Comments Off on WOD: Saturday, March 28th, 2026 (Burpee Day 61)
CrossFit Kilo