WOD: Monday, September 24th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

 

Workout: For Time

3 Rounds 

  • 9 Power Cleans (95/65)
  • 9 Burpees over Bar
  • 9 Pull ups

-500 Meter Run-

3 Rounds

  • 7 Power Cleans (115/85)
  • 7 Burpees over Bar
  • 7 Pull ups

-500 Meter Run-

3 Rounds

  • 5 Power Cleans (135/95)
  • 5 Burpees over Bar
  • 5 Pull ups

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Knee to elbow plank hold (alternate sides)

Today's WOD

WOD: Monday, June 15th, 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: EMOM x 10 Minutes 

  • Odd Min: (12/9) Cal Row/Ski OR (9/6) Cal Bike
  • Even Min: 3 Squat Cleans 

*Rx: (135/95) / *Rx+: (155/105) / *CRx: (185/125) 

*Barbell can be done as singles 

*:50s time cap on calories 

——————————————————————————————————–

Workout: For Time  

4 Rounds

  • 250 Meter Row/Ski OR 600 M Bike

24 – 20 – 16 – 12 

  • Box Jump Overs (24”/20”) 

12 – 10 – 8 – 6 

  • Alt Front Rack Lunges (115/85) 

*Each round starts by completing meters 

*WORKOUT FLOW:

  • Rd1: Meters – 24 BJO – 12 FRL
  • Rd2: Meters – 20 BJO – 10 FRL 
  • Rd3: Meters – 16 BJO – 8 FRL 
  • Rd4: Meters – 12 BJO – 6 FRL 

——————————————————————————————————–

Cardio Option: For Time  

4 Rounds

  • 250 Meter Row/Ski OR 600 M Bike

24 – 20 – 16 – 12 

  • Box Jump Overs (24”/20”) 

12 – 10 – 8 – 6 

  • Alt DB Lunges (50×2/35×2) 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels
  • 30 Plate Twists (25/15) 
Posted in | Comments Off on WOD: Monday, June 15th, 2026
CrossFit Kilo