WOD: Saturday, September 22nd, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations- 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 3 Shoulder to Overhead (ascending weighs)
  • 5 Broad Jumps

 

Workout: For Time

  • 2o Shoulder to Overhead (95/65)
  • 16 Shoulder to Overhead (115/85)
  • 12 Shoulder to Overhead (135/95)
  • 8 Shoulder to Overhead (155/105)
  • 4 Shoulder to Overhead (175/115)

B/W Rounds: 200 Meter Run + 10 Box Jumps (30/24)

 

Strength: Bench Press

  • 4 sets x 5 Reps at a 31×0 Tempo

*3 seconds on the way down, 1 second pause at the chest each rep

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Friday, October 30th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min per side 

—————————————————————————————————-

Strength-Endurance: Every 2:30 Min x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 4 Front Squats 

*Rx: (155/105) *Rx+: (185/125) *CRx: (225/155)

*Barbell can come from the ground or rack 

*Must be unbroken every round 

——————————————————————————————————– 

Workout: For Time 

3 Rounds 

  • 500 Meter Run 
  • 25ft Walking Lunge
  • 25 Wall Balls (20/14) 
  • 25ft Walking Lunge

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
Posted in | Comments Off on WOD: Friday, October 30th, 2026
CrossFit Kilo