WOD: Sunday, September 23rd, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Air Runner
  • 3 Sumo Deadlift High Pulls
  • :15s Wall Sit

 

Workout: AMRAP x 20 Minutes

  • 400 Meter Run
  • 40 Sumo Deadlift High Pulls (75/55)
  • 40 Ab-Mat sit ups
  • 40 Jump Squats

 

Skill Work: Double Unders

  • Work on linking your double unders

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)

Today's WOD

WOD: Thursday, April 16th, 2026 (Burpee Day 80)

Group Dynamic Warmup:

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

——————————————————————————————————-

Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Plank on hands 

——————————————————————————————————–

Workout: 3 intervals (1 Min Stations / :15s Transition) 

  • Station 1: Max Lateral Pogo Burpees 
  • Station 2: Max Hang Power Snatches (105/65) 
  • Station 3: Max Cal Row/Bike/Runner/Ski
  • Station 4: Rest 

*3 Scores:

  • Total reps accumulated for each interval 
  • Burpees + HPS + Cals = score for that interval

——————————————————————————————————–

Cardio Option: 3 intervals (1 Min Stations / :15s Transition) 

  • Station 1: Max Lateral Pogo Burpees 
  • Station 2: Max American KB Swings (24K/16K) 
  • Station 3: Max Cal Row/Bike/Runner/Ski
  • Station 4: Rest 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers
  • :30s Side Plank (per side)
Posted in | Comments Off on WOD: Thursday, April 16th, 2026 (Burpee Day 80)
CrossFit Kilo