WOD: Thursday, September 20th, 2018

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, June 16th, 2025

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, air squats, squat hold 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Front Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest week! Be aggressive and shoot for the PR 

*Focus on getting in a proper amount of warm up sets 

*Make sure you rest between heavy attempts

*Belt, knee sleeves, weightlifting shoes for added support

——————————————————————————————————–

Workout: For Time

Rd1: 

  • 500 Meter Row OR 1200 M Bike 
  • 32 Alt Front Rack Lunges (95/65) 
  • 8 Burpees to a plate (45) 

Rd2: 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Alt Front Rack Lunges (95/65) 
  • 8 Burpees to a plate (45) 

Rd3:

  • 500 Meter Row OR 1200 M Bike 
  • 16 Alt Front Rack Lunges (95/65) 
  • 8 Burpees to a plate (45) 

*Burpee to a plate standard: 

  • Burpee can be done on the side of the plate or facing 
  • Chest + thighs on the ground
  • Both feet land on top of the plate 
  • No full extension needed at the top of the burpee 

——————————————————————————————————–

Cardio Option: For Time

Rd1: 

  • 500 Meter Row OR 1200 M Bike 
  • 32 Alt Goblet DB Lunges (50/35) 
  • 8 Burpees to a plate (45) 

Rd2: 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Alt Goblet DB Lunges (50/35) 
  • 8 Burpees to a plate (45) 

Rd3:

  • 500 Meter Row OR 1200 M Bike 
  • 16 Alt Goblet DB Lunges (50/35) 
  • 8 Burpees to a plate (45) 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
Posted in | Comments Off on WOD: Monday, June 16th, 2025
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine