WOD: Sunday, September 16th, 2018

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, July 20th, 2025

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 3 Power Snatches (ascending weights) 

——————————————————————————————————–

Workout: For Time 

1 Round 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Med-Ball Push Press (20/14) 
  • 12 Power Snatches (115/85) 

-Then-

2 Rounds

  • 250 Meter Row OR 600 M Bike 
  • 12 Med-Ball Push Press (20/14) 
  • 6 Power Snatches (115/85)

-Then-

4 Rounds

  • 125 Meter Row OR 300 M Bike 
  • 6 Med-Ball Push Press (20/14) 
  • 3 Power Snatches (115/85) 

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Med-Ball Push Press (20/14) 
  • 24 Alt DB Snatches (50/35) 

-Then-

2 Rounds

  • 250 Meter Row OR 600 M Bike 
  • 12 Med-Ball Push Press (20/14) 
  • 12 Alt DB Snatches (50/35) 

-Then-

4 Rounds

  • 125 Meter Row OR 300 M Bike 
  • 6 Med-Ball Push Press (20/14) 
  • 6 Alt DB Snatches (50/35) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
Posted in | Comments Off on WOD: Sunday, July 20th, 2025
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine