WOD: Tuesday, February 26th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps per side
  • Calf stretch with wall – 1 Minute Per side

 

Pre-Game: 3 Rounds 

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

 

Workout: Chipper

  • 100 Double Unders
  • 25 Shoulder to Overhead (75/55)
  • 25 Toes 2 Bar

 

  • 80 Double Unders
  • 20 Shoulder to Overhead (95/65)
  • 20 Toes 2 Bar

 

  • 60 Double Unders
  • 15 Shoulder to Overhead (115/85)
  • 15 Toes 2 Bar

 

  • 40 Double Unders
  • 10 Shoulder to Overhead (135/95)
  • 10 Toes 2 Bar

 

Cardio Option: Chipper

  • 100 Double Unders
  • 25 Burpees to a target
  • 25 Toes 2 Bar

 

  • 80 Double Unders
  • 20 Burpees to a target
  • 20 Toes 2 Bar

 

  • 60 Double Unders
  • 15 Burpees to a target
  • 15 Toes 2 Bar

 

  • 40 Double Unders
  • 10 Burpees to a target
  • 10 Toes 2 Bar

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Wednesday, November 4th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • PVC Lat/Shoulder Stretch – :30s per side x3

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Shoulder to Overhead (ascending weights) 
  • 1 Rope Climb

——————————————————————————————————– 

Workout: AMRAP x 21 Minutes 

Buy in: Run the Loop 

-in remaining time complete AMRAP of:

  • 2 Rope Climbs
  • 5 Shoulder to Overhead (135/95) 
  • 8 Box Jumps (30″/24″)

*Rx+: (155/105) / *CRx: (185/115) 

*One score: total # of rounds + reps completed 

*Rope Climb Scaling Options: 

  • Scale Reps or distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (5 Reps per round)

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes 

Buy in: Run the Loop 

-in remaining time complete:

  • 2 Rope Climbs
  • 5 DB Shoulder to Overhead (50×2/35×2)
  • 8 Box Jumps (30″/24″)

*One score: total # of rounds + reps completed 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
Posted in | Comments Off on WOD: Wednesday, November 4th, 2026
CrossFit Kilo