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, December 6th, 2025

Group Dynamic Warmup:

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

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski/Bike 
  • 3 Squat Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

——————————————————————————————————–

Workout: For Time 

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 

-Then-

  • 10 Strict Handstand Push Ups 
  • 15 Squat Cleans (115/85) 
  • 10 Strict Handstand Push ups 
  • 10 Squat Cleans (135/95) 
  • 10 Strict Handstand Push Ups 
  • 5 Squat Cleans (155/105) 

-Then-

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 

*Rx+ Weights: (135/95)(155/105)(185/125) 

*CRX Weights: (155/105)(185/125)(205/135) 

*Strict Handstand Push Up Scaling Options: 

  • Scale Reps OR Distance with ab-mats (NO KIPPING) 
  • Plyo Box HSPU (15 Reps each time) 
  • Hand Release Push Ups (20 Reps each time) 

——————————————————————————————————–

Cardio Option: For Time 

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 

-Then-

  • 10 Strict Handstand Push Ups 
  • 20 Atomic Sit Ups (25/15) 
  • 10 Strict Handstand Push ups 
  • 15 Atomic Sit Ups (25/15) 
  • 10 Strict Handstand Push Ups 
  • 10 Atomic Sit Ups (25/15) 

-Then-

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 

——————————————————————————————————–

Strength: Pause Bench Press 

  • Establish a heavy single 

*:03s Pause at the chest in order for the rep to count 

*Stay engaged even through the pause 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings
Posted in | Comments Off on WOD: Saturday, December 6th, 2025
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine