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: Sunday, February 22nd, 2026 (Burpee Day 27)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 
  • PVC Lat/Shoulder Stretch – :30s per side x3  

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Power Snatches (ascending weights) 
  • 10 Double Unders (20 singles) 

——————————————————————————————————–

Workout: AMRAP x 15 Minutes 

  • Buy in: 1000 M Row/Ski OR 2400 M Bike 

-then in remaining time AMRAP of:

  • 5 Power Snatches (115/75) 
  • 15 Med-Ball Push Press (20/14) 
  • 30 Double Unders 

*CRx: 5 PS (135/85) 

*One Score: rounds + reps completed in remaining time 

——————————————————————————————————–

Cardio Option: AMRAP x 15 Minutes 

  • Buy in: 1000 M Row/Ski OR 2400 M Bike 

-then in remaining time AMRAP of:

  • 10 American KB Swings (24K/16K) 
  • 15 Med-Ball Push Press (20/14) 
  • 30 Double Unders 

*One Score: rounds + reps completed in remaining time 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold 
Posted in | Comments Off on WOD: Sunday, February 22nd, 2026 (Burpee Day 27)
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine