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: Sunday, July 20th, 2025

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 3 Power Snatches (ascending weights) 

——————————————————————————————————–

Workout: For Time 

1 Round 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Med-Ball Push Press (20/14) 
  • 12 Power Snatches (115/85) 

-Then-

2 Rounds

  • 250 Meter Row OR 600 M Bike 
  • 12 Med-Ball Push Press (20/14) 
  • 6 Power Snatches (115/85)

-Then-

4 Rounds

  • 125 Meter Row OR 300 M Bike 
  • 6 Med-Ball Push Press (20/14) 
  • 3 Power Snatches (115/85) 

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Med-Ball Push Press (20/14) 
  • 24 Alt DB Snatches (50/35) 

-Then-

2 Rounds

  • 250 Meter Row OR 600 M Bike 
  • 12 Med-Ball Push Press (20/14) 
  • 12 Alt DB Snatches (50/35) 

-Then-

4 Rounds

  • 125 Meter Row OR 300 M Bike 
  • 6 Med-Ball Push Press (20/14) 
  • 6 Alt DB Snatches (50/35) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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