WOD: Thursday, September 13th, 2018

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, February 6th, 2025 (Burpee Day 10)

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 30 Double Unders (60 Singles OR 1 Min of DU practice) 
  • 3 Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

4 Rounds 

  • 45 Double Unders 
  • 9 Toes to Bar 
  • Power Cleans (ascending weights/descending reps) 

*Rest 1 minute at the completion of each round*

Rd1: 9 PC (115/85) / Rd2: 7 PC (135/95) 

Rd4: 5 PC (155/105) / Rd4: 3 PC (185/115) 

——————————————————————————————————–

Cardio Option: For Time 

4 Rounds 

  • 45 Double Unders 
  • 9 Toes to Bar 
  • 15 Russian KB Swings (24K/16K)

*Rest 1 minute at the completion of each round*

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
Posted in | Comments Off on WOD: Thursday, February 6th, 2025 (Burpee Day 10)
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine