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: Monday, March 30th, 2026 (Burpee Day 63)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, air squats, up-downs 
  • Samson Stretch – 1 Minute per side 

——————————————————————————————————-

Strength: Make Up Day (17 Minutes) 

  • Establish a 1 Rep Max 

*Pick either the back squat or bench press 

*When in doubt pick the squat 🙂

——————————————————————————————————–

Workout: AMRAP x 14 Minutes 

  • 200 Meter Med-Ball Run (20/14)
  • 14 Alternating Front Rack Lunges (95/65) 
  • 7 Pull Ups 

*CRX: 3 Bar/Ring Muscle Ups 

*One score: Total # of Rounds + Reps completed in 14 min 

200 Meter Run = 2 Reps 

——————————————————————————————————–

Cardio Option: AMRAP x 14 Minutes 

  • 200 Meter Med-Ball Run (20/14)
  • 14 Alternating DB Lunges (50/35) 
  • 7 Pull Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15) 
Posted in | Comments Off on WOD: Monday, March 30th, 2026 (Burpee Day 63)
CrossFit Kilo