WOD: Sunday, September 16th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • Alternate between :15s of high knees and butt kicks
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 5 American KB Swings (ascending weights)
  • :20s Plank on Hands

 

Workout: For Time

  • Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

  • 300 Meter Run
  • 20 Ab-Mat sit ups
  • 10 American KB Swings (24k/16k)

-THEN-

  • Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Sunday, November 1st, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike  
  • 5 Thrusters (ascending weights)
  • 3 Box Step Overs (at workout height) 

——————————————————————————————————– 

Workout: For Time 

Buy in: 1000 M Row/Ski OR 2400 M Bike 

-THEN-

5 – 10 – 15 – 10 – 5 

  • Thrusters (115/75) 
  • Med-Ball Box Step Overs (20/14)(24”/20”) 

-THEN-

Buy out: 1000 M Row/Ski OR 2400 M Bike 

——————————————————————————————————–

Cardio Option: For Time 

Buy in: 1000 M Row/Ski OR 2400 M Bike 

-THEN-

5 – 10 – 15 – 10 – 5 

  • DB Thrusters (50×2/35×2) 
  • Med-Ball Box Step Overs (20/14)(24”/20”) 

-THEN-

Buy out: 1000 M Row/Ski OR 2400 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
Posted in | Comments Off on WOD: Sunday, November 1st, 2026
CrossFit Kilo