WOD: Tuesday, February 26th, 2019

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, July 2nd, 2025

Group Dynamic Warmup:

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

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 3 Snatches

*Athletes choice on Squat OR Power Snatches 

*Athletes choice on starting weight

*Add weight each round 

——————————————————————————————————–

Workout: 3 Intervals (5 Min ON / :90s OFF) 

Buy in: 

12 – 10 – 8 

  • DB Hang Snatches (50/35) *half per side

8 – 6 – 4 

  • Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Scores: Total # of Calories completed per interval 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
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