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: Saturday, August 22nd, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Banded Shoulder Stretch – 1 Min per side

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 DB Box Step Overs 

*DB can be held any style EXCEPT on the thigh

——————————————————————————————————– 

Workout: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

13 – 10 – 7  

  • Shoulder to Overhead (135/95) 
  • DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 10 Shoulder to Overhead (135/95) 
  • 10 DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

*DB can be held any style EXCEPT on the thigh

*CRx+: (155/105) (Same Reps as Rx) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

26 – 20 – 14 

  • Med-Ball Push Press (20/14) 

13 – 10 – 7 

  • DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 20 Med-Ball Push Press (20/14) 
  • 10 DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

——————————————————————————————————–

Accessory Work: Bench 

5 Sets x 5 Reps 

  • Building to a tough but UB set of 5 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings
Posted in | Comments Off on WOD: Saturday, August 22nd, 2026
CrossFit Kilo