WOD: Friday, September 14th, 2018

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, July 20th, 2025

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 3 Power Snatches (ascending weights) 

——————————————————————————————————–

Workout: For Time 

1 Round 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Med-Ball Push Press (20/14) 
  • 12 Power Snatches (115/85) 

-Then-

2 Rounds

  • 250 Meter Row OR 600 M Bike 
  • 12 Med-Ball Push Press (20/14) 
  • 6 Power Snatches (115/85)

-Then-

4 Rounds

  • 125 Meter Row OR 300 M Bike 
  • 6 Med-Ball Push Press (20/14) 
  • 3 Power Snatches (115/85) 

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Med-Ball Push Press (20/14) 
  • 24 Alt DB Snatches (50/35) 

-Then-

2 Rounds

  • 250 Meter Row OR 600 M Bike 
  • 12 Med-Ball Push Press (20/14) 
  • 12 Alt DB Snatches (50/35) 

-Then-

4 Rounds

  • 125 Meter Row OR 300 M Bike 
  • 6 Med-Ball Push Press (20/14) 
  • 6 Alt DB Snatches (50/35) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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