WOD: Saturday, September 15th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute cap)

  • Run the stairs
  • 3 Power Snatches (ascending weights)
  • :10s Knee Raise hold from the pull up bar

 

Workout: For Time

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 12 Power Snatches (95/65)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 9 Power Snatches (115/75)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 6 Power Snatches (135/85)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 3 Power Snatches (155/95)

 

Strength: Bench Press

  • 4 sets x 10 Reps

*Work to a heavy set of 10

 

Core: 4 Rounds

  • 30 Bicycles
  • 30 Russian Twists (25/15)

Today's WOD

WOD: Saturday, December 20th, 2025

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of plate squats 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Chin over Bar Hold 

——————————————————————————————————–

Workout: AMRAP x 20 Minutes

  • 36 Double Unders 
  • 12 Alt Front Rack Lunges (115/85) 
  • 3 Strict Pull Ups 

*Every 4 Minutes (NOT INCLUDING 0:00) complete:

  • 200 Meter Run 

*One score: total # of rounds + reps completed in 20 Min 

*CRX: 12 Alt FRL (135/95) 

——————————————————————————————————–

Cardio Option: AMRAP x 20 Minutes

  • 36 Double Unders 
  • 12 Alt DB Lunges (50/35) 
  • 3 Strict Pull Ups 

*Every 4 Minutes (NOT INCLUDING 0:00) complete:

  • 200 Meter Run 

——————————————————————————————————–

Strength: Pause Bench Press 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 70% of 1RM 
  • Sets 3 and 4: 3 Reps each at 75% of 1RM 

*:03s pause at chest on every rep 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (20/15) 
  • 20 Kick the ceilings 
Posted in | Comments Off on WOD: Saturday, December 20th, 2025
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine