WOD: Saturday, April 6th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s each direction x 3

 

Pre Game: 9 Minute EMOM

  • Minute 1: 150 Meter Row OR 100 Meter Runner
  • Minute 2: 5 Power Cleans (ascending weights)
  • Minute 3: 1 Round of Mini Cindy

*Mini Cindy= 3 Pull ups + 6 Push Ups + 9 air squats 

 

Workout: AMRAP + Max weight

AMRAP x 14 Minutes

  • 7 Pull Ups
  • 14 Power Cleans (95/65)
  • 200 Meter Run

-Immediately following 14 Min AMRAP-

  • Establish a 1 Rep max Power Clean in 6 Minutes

*Score is Rounds + Reps on AMRAP and heaviest weight lifted

**CRX: 7 Chest 2 Bar Pull ups + 14 Power Cleans (135/95)

 

Cardio Option: AMRAP x 20 Minutes

  • 7 Pull Ups
  • 14 Burpee Rage-Balls (20/15)
  • 200 Meter Run
Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Saturday, August 22nd, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Banded Shoulder Stretch – 1 Min per side

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 DB Box Step Overs 

*DB can be held any style EXCEPT on the thigh

——————————————————————————————————– 

Workout: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

13 – 10 – 7  

  • Shoulder to Overhead (135/95) 
  • DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 10 Shoulder to Overhead (135/95) 
  • 10 DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

*DB can be held any style EXCEPT on the thigh

*CRx+: (155/105) (Same Reps as Rx) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

26 – 20 – 14 

  • Med-Ball Push Press (20/14) 

13 – 10 – 7 

  • DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 20 Med-Ball Push Press (20/14) 
  • 10 DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

——————————————————————————————————–

Accessory Work: Bench 

5 Sets x 5 Reps 

  • Building to a tough but UB set of 5 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings
Posted in | Comments Off on WOD: Saturday, August 22nd, 2026
CrossFit Kilo