Loading...
Kilter
  • Log In
  • Create Account
  • RSVP To Class
  • Home WOD
  • 💪 Workouts
  • Scoreboard
  • Strength Calculator
  • Workout Movements
  • F.A.Q
  • Report Bug
    Email Gym
  • Logged In As:
  • Edit Account
  • Waiver
  • Contract
  • Change Password
  • Logout
  • My Benchmarks
  • Gym PR Board
  •   General
  • < Menu
    Fri, Apr 17, 2026 CrossFit
    Strength
    Back Squat

    4 sets of 6 reps at 70-75%

    WOD
    For Time
    60-30-15
    Wall Balls 20/14
    30-20-10
    Dumbbell hang power cleans 50/35 x1
    15-15-15
    Box Jumps 24/20

    Time Cap 16:00

    Int:
    60-30-15
    Wall Balls 16/12
    30-20-10
    Dumbbell hang power cleans 35/20 x1
    15-15-15
    Box Jumps 20/16

    Scaled:
    40-20-10
    Wall Balls 12/10
    20-15-10
    Dumbbell hang power cleans 25/15 x1
    15-15-15
    Box (plate) Jumps

    Today's goal is a high intensity triplet. The wall balls will get your heart rate up, so break these up however you need. You should be able to perform half of the hang power cleans before requiring a rest, so chose a weight that allows you to do so. Use your arms for momentum on your box jumps, as your legs will be fatigued from the wall balls.

    WODHOPPER
    Fri, Apr 17, 2026 CrossFit
    M / F Class Athlete Strengt... WOD For...
    F 8:30 AM Candice 170 170.0 RX 9:02 542.0 RX
    F 8:30 AM Kathy K 110 110.0 S 10:30 630.0 S
    M 8:30 AM Coach Walt 165 165.0 RX 12:23 743.0 INT
    F 8:30 AM Kelly B 50 50.0 S 13:15 795.0 S
    M 5:00 AM Big John 9:55 595.0 RX
    M 5:00 AM Tim J 9:57 597.0 RX
    F 5:00 AM Tracy G 13:19 799.0 RX
    M 5:00 AM Dave 12:24 744.0 S
    F 5:00 AM Patty 12:00 720.0 S
    F 5:00 AM Gina 11:40 700.0 S
    F 5:00 AM Jamie J 13:05 785.0 RX
    F 6:00 AM Karen 10:53 653.0 S
    M 6:00 AM Nicholas L 10:30 630.0 INT