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: Monday, October 12th, 2026

Group Dynamic Warmup:

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats 
  • Couch Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Front Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest week is here! Be aggressive and shoot for the PR

*Bring out belts, weightlifting shoes, knee sleeves

——————————————————————————————————– 

Workout: Every 5 Minutes x 3 Rounds 

Buy in: 2 Rounds 

  • 15 Ab-Mat Sit Ups 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*One score: total # of calories completed across all 3 rounds

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
Posted in | Comments Off on WOD: Monday, October 12th, 2026
CrossFit Kilo