9 AM Free WOD Partners (one working at a time) Every Other Minute on the Minute for 21 minutes (7 cycles) Minute 1 max burpee pull-ups for 60 seconds, rest 60 seconds Minute 2 complete 20 wall balls total 20/14 Minute 3 each complete a fence run carrying a plate 45/25 10 AM Fundamentals Class 11 AM Olympic Lifting Class
A. WOD- for time 2 rounds 50 double unders sub 120 singles 25 sit-ups 12 hang cleans 155/108# masters 135/83# 6 ring muscle ups sub 6 bar muscle sub 6 C2B B. SWOD- only 8 min to do this don't start before the clock starts ... 8 min to find 1 rm clean and jerk
Two rounds for time of:
24 deadlift 295/208#
24 Box jumps 24/20"
24 Wallball shots 20/14#
24 bench press 195/133#
24 Box jumps, 24/20"
24 Wallball shots 20/14#
24 cleans 145/103# Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
SWOD- squat clean 3-3-3-3-3-3-3 first set of 3 should be at least 70% of 1 RM This should take the whole class, if you get done too early you didn't rest enough or go heavy enough. Move up in weight after each set you complete.
"Jumbled throwdown" partner wod for time- there will be a time cap of 35 min 200 double unders sub 200 singles while one partner does du/su the other holds 135/93# sub 115/63#. If you drop the DL your partner must stop 100 OHS 95/63# break up as needed with partner 100 pull-ups sub 180 K2e split reps as needed with partner 50 synchronized burpees over the bar must jump over the bar with both feet and land on both feet 800m run with partner
Remember: no regular classes today! We are partnering with the San Diego Police Department to host a fundraiser for their annual Shop with a Cop event. Walk-ups are welcome! Please come out and help support locals kids! More info here: http://www.crossfitkivnon.com/sdpd-fundraiser Regular schedule resumes Sunday with open gym 9-11 am.
A. WOD- 500m row for time B. WOD- max reps 5 min AMRAP 10 push ups -FULL RANG OF MOTION. Elbows locked out at the top and chest hits the ground! 10 air squats Rest 1 min 5 min AMRAP 10 burpee pull-ups 10 sit-ups Rest 1 min 5 min AMRAP 10 wall ball shots 20/14# 1 fence run
HERO WOD WEDNESDAY Wittman for time Seven rounds of:
15 Kb swing, 53/35#
15 Power clean 95/63#
15 box jumps 24/20" U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
SWOD- EMOTM for 6 min 1 push press 1 push jerk 1 split jerk Rx is body weight for men and 80% body weight for women WOD- 18 min AMRAP 800m run 10 alternating (5 each arm) dumbell one armed clean and press NO SNATCHING, knees/hips/shoulder musts reach full extension
9AM Free WOD 20 minute AMRAP 200m run 5 pull-ups or chest to bar pull-ups or bar muscle ups 15 air squats 5 burpees 15 air squats 5 v-ups 15 air squats 10 AM Fundamentals Class Nail down those basics! CrossFit Founder Greg Glassman says, “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
SWOD- alternate between A1 and A2. 20 min cap A1: 2/2/2/2/2 legless rope climb sub reg rope climbs sub pulling yourself from the ground sub ring rows and airsquats A2: 5/5/5/5/5 strict HSPU sub kipping. RX is the little skull mat not an ab Matt sub L Sit Strict Press WOD- EMOTM for 12 min First min- 6 air squats 7 T2B sub k2e sub knees to 90 8 jumping lunges Second min- 6 kb thrusters 70/53# masters 53/35# 7 kb swings 70/53# masters 53/35# 8 kb SDHP 70/53# masters 53/35#
5 minutes of: Burpees Rest 1 minute
5 minutes of: 7 deadlifts, 155/108#
7 box jumps, 24/20" Rest 1 minute
5 minutes of:
TGU 45/25# dumbell Rest 1 minute
5 minutes of:
7 snatches 75/53#
7 push-ups Rest 1 minute
5 minutes of:
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post reps for each station to comments.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty w
Skill- 10 min to work on handstand walk, sub partner handstand walks sub hand stand hold against wall WOD- Buy in - 50 double unders sub 150 singles The three rounds- 50 sit-ups 3 jerks 185/133# masters 135/83# 20 pull ups sub banded pull ups Cash out - 50 double unders sub 150 singles
SWOD- squat snatch 2/2/2/2/2/2/2 all reps at 80%. During this class accumulate 150 GHD back extensions in between your sets of snatch. This should take you all class rest between sets. Rx is all sets performed at 80%.
9 AM Free WOD 21 minute EMOM minute 1 - 8 toes to bar 4 air squats minute 2 - 12 alternating DB snatches (pick a challenging weight) minute 3 - 8 jumping lunges 4 push-ups 10 AM Fundamentals Basic lifts - back squat, front squat, overhead squat, thruster. (If you're not doing fundamentals, you can make up a missed WOD, do an active recovery day, or roll out, stretch.) 11 AM Olympic Lifting