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: Friday, September 19th, 2025

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Strength-Endurance: EMOM x 10 Minutes 

  • ODD Min: (12/9) Cal Row/Ski OR (9/7) Cal Bike/Runner
  • Even Min: 3 Unbroken Thrusters 

*RX (115/85) / RX+ (135/95) / CRX (155/105) 

*50s Cap on Calories 

*Must be able to complete thrusters UB every round 

——————————————————————————————————–

Workout: Every 3 Minutes x 4 Rounds 

  • 200 Meter Run 

-in remaining time complete max reps of:

  • Rounds 1 and 3: DB Box Step Overs (50/35)(24”/20”) 
  • Rounds 2 and 4: Wall Balls (20/14) 

*DB Must be held in suitcase position (can switch hands anytime) 

*TWO SCORES:

  • Total # of DB BSO accumulated 
  • Total # of WB accumulated 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
Posted in | Comments Off on WOD: Friday, September 19th, 2025
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine