WOD: Saturday, March 2nd, 2019

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pas lateral hops
  • Frog Stretch – 1:30 HOLD

 

Pre Game: 4 Rounds (12 Minute Cap)

  • Run the Stairs
  • 3 Squat Cleans (ascending weights)
  • :15s Hanging Knee Raise hold

*After each round of pre-game, attempt to complete 10 Double Unders

 

Workout: 2019 Open Workout “19.2”

In 8 Minutes complete 2 Rounds:

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Squat Cleans

Round 1: 15 Reps (135/85) , Round 2: 13 Reps (185/115)

*If completed within 8 Minutes, 4 additional minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 11 Squat Cleans (225/145)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 9 Squat Cleans (275/175)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 7 Squat Cleans (315/205)

 

Cardio Option: 5 Rounds (20 Minute Cap)

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Medicine Ball Cleans (20/14) *descending reps
*Round 1: 30 Reps, Rnd 2: 26 Reps, Rnd 3: 22 Reps, Rnd 4: 18 Reps, Rnd 5: 14 Reps

 

Strength: Bench Press

  • 5 sets x 5 Rep @70-75% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Wednesday, May 14th, 2025 (Burpee Day 107)

  • Glute Bridge – Hip Thrust tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each @ 60% of 1RM 
  • Sets 3 and 4: 3 Reps each @ 70% of 1RM 

*Make sure you are sticking with what you picked wk 1

*Reps should be done as drop singles only – NO TNG!

*Focus on set up on every single rep and speed under the bar

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Workout: For Time 

3 Rounds 

  • 6 Power Cleans (115/85) 
  • 12 Wall Balls (20/14) 
  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 

-Rest 1 Minute and then complete:

3 Rounds 

  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 
  • 12 Wall Balls (20/14) 
  • 6 Power Cleans (115/85) 

*CRX: 6 Power Cleans (155/105)

*Focus is on INTENSITY! Try to hold on for UB on bar and WB every round!

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Cardio Option: For Time 

3 Rounds 

  • 12 Rage Balls (20/15) 
  • 12 Wall Balls (20/14) 
  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 

-Rest 1 Minute and then complete:

3 Rounds 

  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 
  • 12 Wall Balls (20/14) 
  • 12 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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