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: Tuesday, August 4th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Box Jumps (24″/20″)

——————————————————————————————————– 

Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 6 Burpee Box Jumps (24”/20”) 
  • 6 Shoulder to Overhead (115/85) 

-Rest :90s-

AMRAP x 7 Minutes 

  • End of the driveway (150 M Runner) 
  • 4 Burpee Box Jumps (24”/20”) 
  • 4 Shoulder to Overhead (135/95) 

-Rest :90s-

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 2 Burpee Box Jumps (24”/20”) 
  • 2 Shoulder to Overhead (155/105)

*CRx: (135/95)(155/105)(185/125) (Same reps as Rx)

*3 Total Scores:

  • Rounds + Reps completed for each AMRAP 
  • 200 M Run = 2 Reps, EOD and 100 M Run = 1 Rep

——————————————————————————————————–

Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 6 Burpee Box Jumps (24”/20”) 
  • 6 DB Shoulder to Overhead (50×2/35×2) 

-Rest :90s-

AMRAP x 7 Minutes 

  • End of the driveway (150 M Runner) 
  • 4 Burpee Box Jumps (24”/20”) 
  • 4 DB Shoulder to Overhead (50×2/35×2) 

-Rest :90s-

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 2 Burpee Box Jumps (24”/20”) 
  • 2 DB Shoulder to Overhead (50×2/35×2) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks
Posted in | Comments Off on WOD: Tuesday, August 4th, 2026
CrossFit Kilo