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, June 21st, 2026

Group Dynamic Warmup:

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

——————————————————————————————————

Pre-Game: 3 Rounds w/ Partner (10 min Cap) 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Box Jumps (at workout height) 

——————————————————————————————————–

Workout: Partner AMRAP x 20 Minutes 

Partner A: Complete 1 Round 

  • 200 Meter Run 
  • 7 Box Jumps (24”/20”) 
  • 7 Sumo Deadlift High Pulls (105/65) 

Partner B: Complete

  • Max Calorie Row/Bike/Ski 

*Once partner A completes 1 round partners will switch

*Two Scores: 

  • Total Rounds + Reps completed
  • Total Calories completed 

*One machine only but can have own barbell/box if needed 

——————————————————————————————————–

Cardio Option: Partner AMRAP x 20 Minutes 

Partner A: Complete 1 Round 

  • 200 Meter Run 
  • 7 Box Jumps (24”/20”) 
  • 7 KB Sumo Deadlift High Pulls (24K/16K) 

Partner B: Complete

  • Max Calorie Row/Bike/Ski 

*Once partner A completes 1 round partners will switch

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
Posted in | Comments Off on WOD: Sunday, June 21st, 2026
CrossFit Kilo