WOD: Thursday, September 20th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on hands

 

Workout: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (105/75)
  • 12 Handstand Push ups
  • 9 Toes 2 Bar

CRX: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (135/95)
  • 12 Strict Handstand Push ups
  • 9 Toes 2 Bar

*HSPU Modification: 2:1 Push ups (24 Reps)

 

Core: 4 Rounds

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the Ceilings

Today's WOD

WOD: Monday, May 18th, 2026 (Burpee Day 112)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 minutes
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Samson Stretch – 1 Min per side 

——————————————————————————————————-

Strength: Clean/Front Squat Complex (17 Minutes)

4 Sets 

1 Hang Clean + 1 Clean + 1 Front Squat 

  • Sets 1 and 2: Done at 90% of 1RM 
  • Sets 3 and 4: Done at 95% of 1RM 

——————————————————————————————————–

Workout: 4 Rounds 

  • 10 Lateral Burpees Over Bar 
  • 10 Alt Front Rack Lunges (115/85) 
  • 200 Meter Run 

-Rest 1 minute at the completion of each round 

*Score is total time to complete 4 rounds including rest 

——————————————————————————————————–

Cardio Option: 4 Rounds 

  • 10 Lateral Burpees Over DB 
  • 10 Alt DB Front Rack Lunges (50×2/35×2)
  • 200 Meter Run 

-Rest 1 minute at the completion of each round 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Plate Twist (25/15)
  • :30s Hollow Hold
Posted in | Comments Off on WOD: Monday, May 18th, 2026 (Burpee Day 112)
CrossFit Kilo