WOD: Thursday, September 20th, 2018

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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: Wednesday, July 16th, 2025

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • 5 “Perfect” Wall Balls (workout weight) 

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Workout: AMRAP x 20 Minutes 

  • 33 Double Unders 
  • 11 Wall Balls (20/14) 
  • 3 Squat Cleans (135/95) 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run

*RX+: 3 Squat Cleans (155/105) 

*CRX: 3 Squat Cleans (185/125) 

*One Score: Total Rounds completed + partial reps 

*If raining sub: 250 M Row/Ski OR 600 M Bike 

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Cardio Option: AMRAP x 20 Minutes 

  • 33 Double Unders 
  • 11 Wall Balls (20/14) 
  • 6 Atomic Sit Ups (25/15) 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)
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