WOD: Monday, September 17th, 2018

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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: Tuesday, December 16th, 2025

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 M Row/Ski / 150 M Runner / 300 M Bike 
  • 5 Shoulder to Overhead (ascending weights)
  • 3 Strict Pull Ups 

——————————————————————————————————–

Workout: For Time 

  • 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

1 Round 

  • 18 Shoulder to Overhead (115/85) 
  • 12 Burpee-Pull Ups

-Then-

  • 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

2 Rounds 

  • 9 Shoulder to Overhead (135/95) 
  • 6 Burpee-Pull Ups

-Then-

  • 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

3 Rounds 

  • 6 Shoulder to Overhead (155/105) 
  • 4 Burpee-Pull Ups

*CRX: Burpee-Muscle Ups (6 Reps, 2 x 3 Reps, 3 x 2 Reps) 

*Burpee-Pull Up Scaling Options: 

  • Use a flag (lower pull up bar) 
  • Burpees + Banded Pull Ups 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

1 Round 

  • 24 DB Shoulder to Overhead (50/35) *half per side
  • 12 Burpee-Pull Ups

-Then-

  • 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

2 Rounds 

  • 12 DB Shoulder to Overhead (50/35) *half per side
  • 6 Burpee-Pull Ups

-Then-

  • 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

3 Rounds 

  • 8 DB Shoulder to Overhead (50/35) *half per side
  • 4 Burpee-Pull Ups

——————————————————————————————————–

Core: 4 Rounds 

  • 15 AB-Wheels 
  • 30 Bicycle Crunches
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