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, March 22nd, 2026 (Burpee Day 55)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push Ups – 5-4-3-2-1 Reps 
  • Seated Hamstring Stretch – 1 Minute per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • 5 Slow Knee Raises 

——————————————————————————————————–

Workout: For Time 

  • 800 Meter Run 

-Then-

9 – 7 – 5

  • Toes to Bar 
  • Power Cleans (115/85) 

-into-

7 – 5 – 3 

  • Toes to Bar 
  • Power Cleans (135/95) 

-into-

5 – 3 – 1 

  • Toes to Bar 
  • Power Cleans (155/105) 

-Then-

  • 800 Meter Run 

*CRX: (135/95)(155/105)(185/115) (Same Reps as Rx) 

——————————————————————————————————–

Cardio Option: For Time 

  • 800 Meter Run 

-Then-

9 – 7 – 5

  • Toes to Bar 

18 – 14 – 10 

  • Russian KB Swings (24K/16K) 

-into-

7 – 5 – 3 

  • Toes to Bar 

14 – 10 – 6 

  • Russian KB Swings (24K/16K) 

-into-

5 – 3 – 1 

  • Toes to Bar 

10 – 6 – 2 

  • Russian KB Swings (24K/16K) 

-Then-

  • 800 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
Posted in | Comments Off on WOD: Sunday, March 22nd, 2026 (Burpee Day 55)
CrossFit Kilo