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: Thursday, July 10th, 2025

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski
  • 3 Shoulder to Overhead (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

  • 7 Toes to Bar 
  • 5 Shoulder to Overhead (135/95) 
  • 35 Double Unders 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps completed across all 4 intvs

——————————————————————————————————–

Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

  • 7 Toes to Bar 
  • 10 DB Shoulder to Overhead (50/35) *5 per side 
  • 35 Double Unders 

*Pick up where you leave off after rest period 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations
Posted in | Comments Off on WOD: Thursday, July 10th, 2025
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine