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: Tuesday, September 8th, 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: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 65% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Try to not use a belt and focus on bracing! 

*If you missed week 1 use today as a makeup day 

——————————————————————————————————– 

Workout: AMRAP Repeats 

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

  • Max Wall Balls (20/14) 

-directly into-

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

-directly into-

AMRAP x 8 Min 

Buy in: 400 M Run 

-in remaining time AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 6 Alt DB Devils Press (50/35) 

*Three Total Scores:

  • Total Wall Balls completed
  • Total Devils Presses completed 
  • Total Rounds + Reps completed 

——————————————————————————————————–

Core: 4 Rounds

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
Posted in | Comments Off on WOD: Tuesday, September 8th, 2026
CrossFit Kilo