WOD: Monday, September 17th, 2018

Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65-70% of 1-Rep Max

*3 second pause at the bottom of each squat

 

Workout: AMRAP Repeat x2

AMRAP x 9 Minutes

  • 12/9 Calorie Row/Bike/Runner
  • 9 Front Squats (95/65)
  • 6 Burpee Box Jumps (24″/20″)

-Rest 2 Minutes-

AMRAP x 9 Minutes

  • 6 Burpee Box Jumps (24″/20″)
  • 9 Front Squats (95/65)
  • 12/9 Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold

Today's WOD

WOD: Thursday, September 18th, 2025

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time 

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 6 Sumo Deadlift High Pulls (105/75) 
  • 18 Toes to Bar 

-Then-

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 7 Sumo Deadlift High Pulls (105/75) 
  • 21 V-Ups 

-Then-

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 8 Sumo Deadlift High Pulls (105/75) 
  • 24 Weighted Ab-Mat Sit Ups (20/14)

——————————————————————————————————–

Cardio Option: For Time 

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 12 Rage Balls (20/15) 
  • 18 Toes to Bar 

-Then-

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 15 Rage Balls (20/15) 
  • 21 V-Ups 

-Then-

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 18 Rage Balls (20/15) 
  • 24 Weighted Ab-Mat Sit Ups (20/14)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations 
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