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: Friday, November 13th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps
  • Rig Assisted Pec Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Bench Press (17 Minutes) 

  • Build to a heavy single 

*Warm Up Rep Scheme: 

  • 5-5-3-3-1-1-1-etc.. 

*New Strength Cycle: 

  • Mondays- Back Squat (3RM) 
  • Wednesdays- Power or Squat Snatch (1RM) 
  • Fridays- Bench Press (1RM) 

——————————————————————————————————– 

Workout: Every 4 Minutes x 4 Rounds 

  • (21/15) Cal Row/Ski OR (18/12) Cal Bike 
  • 6 Alt DB Devils Press (50/35) 

-in remaining time complete:

  • Max Med-Ball Push Press (20/14) 

*One Score: total # of MB PP completed across all 4 rounds

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
Posted in | Comments Off on WOD: Friday, November 13th, 2026
CrossFit Kilo