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, June 1st, 2026 (Burpee Day 126)

Group Dynamic Warmup:

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

——————————————————————————————————-

Strength: Make Up Day (17 Minutes) 

  • Build to a 1 Rep max

*Clean/Front Squat Complex:

  • 1 Hang Clean + 1 Clean + 1 Front Squat 

*Push Press 

——————————————————————————————————–

Workout: For Time 

5 Rounds 

  • 8 Pull Ups 
  • 8 Power Cleans (105/65) 
  • 8 Lateral Pogo Burpees 

-THEN-

  • Buy out: 800 Meter Run 

*Rx+: 8 Chest to Bar Pull Ups / *CRx: 4 Bar/Ring MU 

——————————————————————————————————–

Cardio Option: For Time 

5 Rounds 

  • 8 Pull Ups 
  • 12 Rage Balls (20/15) 
  • 8 Lateral Pogo Burpees 

-THEN-

  • Buy out: 800 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
Posted in | Comments Off on WOD: Monday, June 1st, 2026 (Burpee Day 126)
CrossFit Kilo