Wednesday's Stamina WOD!

October 9, 2019

Here is your Wednesday Stamina Day WOD! Only 2 more days until the CrossFit Open begins!!


Wednesday Oct. 9, 2019


CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)


Warm-up / Pre-WOD Mobility and Activation:


Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

12 Alternating Bowler’s Squats (

12 Alternating Cossack Squats

12 Band Pull-Throughs


Stamina Day!




For Time:

800m Run

75 Air Squats

75 Russian Twists

74 Medicine Ball Lunges 14/20

400 meter run

50 Air Squats

50 Russian Twists

50 Medicine Ball Lunges (20/14 lb)

200 meter Run

25 Air Squats

25 Russian Twists

25 Medicine Ball Lunges (20/14 lb)


Then, 2 Rounds of:

10 Burpees

25 meter (82 feet) Bear Crawl

25 meter Crab Walk


Outwod dedicated this tribute workout to "the one, the only, the 'Mother of Drag' - Mama Ru." Ru @rupaulofficial is an actor, producer, author, musician, TV host, radio host, and model who "paved the way for LGBT rights since her first days performing in Atlanta."


The LGBTQ+ honor and remember the struggles she endured to lead the community into a new light. Her words still ring true: “If you can’t love yourself, how in the hell you gonna love somebody else?”


*Note the runs have been cut in half for the purpose of class time.



On-Ramp (7:30pm)






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