WOD: Friday, September 14th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata- 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

 

Workout: AMRAP x 18 Minutes

  • 36 Double Unders
  • 12 Shoulder To Overhead (85/60)
  • 3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

 

Cardio Option: AMRAP x 18 Minutes

  • 300 Meter Run
  • 15 GHD Sit ups
  • 30 Double Unders
  • 15 Jump Squats

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back Extensions

Today's WOD

WOD: Sunday, August 23rd, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————– 

Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Hang Power Cleans (115/85) 
  • 12 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Hang Power Cleans (115/85)
  • 6 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Hang Power Cleans (115/85)
  • 4 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*Three total Scores:

  • Calories completed for each interval 

——————————————————————————————————–

Cardio Option: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 24 Rage Balls (20/15) 
  • 12 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 12 Rage Balls (20/15) 
  • 6 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 8 Rage Balls (20/15) 
  • 4 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Scissor Kicks
  • 30 Bicycle Crunches
Posted in | Comments Off on WOD: Sunday, August 23rd, 2026
CrossFit Kilo