WOD: Tuesday, September 18th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog- 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Deadlifts (ascending weights)
  • :10s Active Hang from pull up bar

 

Workout: 3 Cycles (2 Rounds per cycle)

Cycle 1: 2 Rounds 

  • 48 Double Unders
  • 16 Pull Ups
  • 8 Deadlifts (225/155)

Cycle 2: 2 Rounds

  • 36 Double Unders
  • 12 Pull Ups
  • 6 Deadlifts (275/185)

Cycle 3: 2 Rounds

  • 24 Double Unders
  • 8 Pull ups
  • 4 Deadlifts (315/205)

 

Endurance: Assault Bike Tabata x2

  • :20s on, :10s off x 8 sets

*Rest as needed and then repeat

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold

Today's WOD

WOD: Monday, February 16th, 2026 (Burpee Day 21)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops, Air Squats, Squat Hold
  • Couch Stretch – 1 Min per side 

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each @60% of 1RM 
  • Sets 3 and 4: 5 Reps each @70% of 1RM 

*Try to do these without a belt and focus on core engagement

*If you missed week 1 use today as a make up day

——————————————————————————————————–

Workout: For Time 

3 Rounds

  • 500 M Row / 400 M Run / 1200 M Bike 
  • 45 Double Unders
  • 9 Thrusters (95/65)

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds

  • 500 M Row / 400 M Run / 1200 M Bike 
  • 45 Double Unders
  • 9 DB Thrusters (2×50/2×35)

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Plate Twists (25/15) 
Posted in | Comments Off on WOD: Monday, February 16th, 2026 (Burpee Day 21)
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine