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, November 7th, 2025

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Strict Press (17 Minutes) 

  • Establish a new 1 Rep Max 

*Warm Up Rep Scheme: 

  • 3-3-2-2-1-1-1-etc… 

*Make small jumps during warm up sets 

*Unrack the bar, set your feet, and PRESS! 

*Rest between heavy attempts

——————————————————————————————————–

Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 10 Alt DB Hang Snatches (50/35) 
  • 20 Double Unders 

*One score: total # of calories completed in 15 minutes 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
Posted in | Comments Off on WOD: Friday, November 7th, 2025
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine