WOD: Monday, September 17th, 2018

Posted by & filed under .

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: Monday, August 10th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Couch Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Make Up Day (17 Minutes) 

  • Establish a one rep max 

*Pick one of the three movements from this cycle

*Back Squat / Deadlift / Bench Press 

——————————————————————————————————– 

Workout: For Time 

5 Rounds 

  • 12 Alt DB Suitcase Lunges (50/35) 
  • 10 Box Jump Overs (24”/20”) 
  • 200 Meter Run

*REST 1 MINUTE AT THE COMPLETION OF EACH ROUND

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Mat Sit Ups 
  • 30 Bicycle Crunches
Posted in | Comments Off on WOD: Monday, August 10th, 2026
CrossFit Kilo