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: Wednesday, December 17th, 2025

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Strength: Snatch (17 Minutes) 

4 Sets x 3 Reps

  • Sets 1 and 2: 3 Reps each at 70% of 1RM 
  • Sets 3 and 4: 3 Reps each at 75% of 1RM 

*Stick with power or squat from week 1 

*Drop singles only – make every rep exactly the same 

——————————————————————————————————–

Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

  • 15 Wall Balls (20/14) 
  • 10 Alt DB Hang Snatches (50/35) 

-Rest 2 Minutes and Repeat- 

*4 Scores:

  • Max Calories for each interval
  • Rounds + reps for each interval 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers
  • :30s Side Plank (per side)
Posted in | Comments Off on WOD: Wednesday, December 17th, 2025
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine