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: Thursday, May 7th, 2026 (Burpee Day 101)

Group Dynamic Warmup:

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

——————————————————————————————————-

Pre-Game: 4 Rounds (12 min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 3 Power Cleans (ascending weights) 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike  
  • 10 Alt DB Suitcase Lunges (50/35) 
  • 5 Power Cleans (155/105) 

-THEN-

  • 500 Meter Run 

-THEN-

3 Rounds 

  • 5 Power Cleans (155/105)
  • 10 Alt DB Suitcase Lunges (50/35)
  • 250 Meter Row/Ski OR 600 M Bike 

*CRx: 5 PC (185/125) 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike  
  • 10 Alt DB Suitcase Lunges (50/35) 
  • 10 Rage Balls (20/15) 

-THEN-

  • 500 Meter Run 

-THEN-

3 Rounds 

  • 10 Rage Balls (20/15)
  • 10 Alt DB Suitcase Lunges (50/35)
  • 250 Meter Row/Ski OR 600 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations
Posted in | Comments Off on WOD: Thursday, May 7th, 2026 (Burpee Day 101)
CrossFit Kilo