WORKOUT OF THE DAY
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WOD: “Elizabeth” for time
21-15-9
Clean, 135# / 95#
Ring Dips
Rx 135/95
Masters Rx 95/64 


SWOD: Shoulder Press (5 rep max )
20 min cap


WOD: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP

10 box jumps 24/20 Step ups aren’t Rx today
50 double unders sub 120 singles
10 g2oh 95/65# masters 75/35

Rx+ 135/95 masters 95/65 


WOD: Barraza (AMRAP - Rounds and Reps)
18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here
275/190 Rx

225/165 masters 

Bootcamp-

CrossFit Kivnon 200122
BOOT: Metcon (No Measure)
"STRENGTH"
20 min EMOTM

1- 6 bicep curl + shoulder press
2- 8 dumbell front squats
3- 6 pullups/ ring rows
4- 3 renegade rows

"METCON"
7 min AMRAP
1,2,3,4 and so on...
Up downs
Russian kB swings
Box jumps

REST 3 min

7 min AMRAP
1,2,3,4... and so on
Up downs
Wall balls
Sit-ups 


SWOD: Bench Press (All 7 sets of 3 at 80% or higher )
25 min cap


WOD: EMOTM for 15 min
15 Medball squat cleans 20/14#
15 pushups
15 wall ball shots 20/14

Rx+ Add 5 burpees after the pushups 


SWOD: Hang Snatch (HANG SQUAT SNATCH)
30 min for
5x3 at 70% or above


WOD: (AMRAP - Rounds and Reps)
15 min AMRAP
6 pull-ups
10 sit-ups
16 lunges

Rx+ 95/65 for lunges and T2B 


WOD: 25 min EMOTM

Min 1-1 Rope climb
Min 2-5 Thrusters 95/65 masters 65/35
Min 3-6 Pull-ups
Min 4-5 Push press 95/65 masters 65/35
Min 5-1 min Rest 

SWOD: Hang Snatch (6 sets of 4 ... 30 min cap)
All sets at or above 60% of 1 rep max
WOD: Metcon (AMRAP - Reps)
TABATA.... yes!
1. Row for calories
2. Lunges
3. Push-ups
4. Squats

We will be doing TABATA for the above.:.
It will be 20 seconds of 1. row then 10 seconds of rest then 20 seconds of 2. Lunges then 10
Sec of rest then 20 seconds of 3. Pushups then 10 seconds of rest then 20 seconds of 4. Squats then 10 seconds of rest...we will repeat this 8 times

You will record the lowest number of reps for each of the 4 movements and then total... for example... your lowest row was 8 calories, 10 lunges, 20 pushups 12 squats then Your total is 50

You will have 8 chances for each movement:) 

HERO WOD WEDNESDAY “AdamBrown”
Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here
32 min cap
Arrive early..

Deadlift 295/205 masters 225/155
Bench 195/135 masters 155/95
Clean 145/95 masters 95/65 


SWOD: Back Squat (1 rep max back squat)
35 min cap... we have been working up to this for over a month


WOD: 
3 rounds For time
10 min cap
1 fence run
5 bar muscle ups
10 burpees
20 sit-ups 


SWOD: Bench Press (5 sets of 5 )
All sets at or above 70% of 1 rm
20 min cap


WOD
EMOTM- for 12 min
Min 1- 7 power cleans
Min 2- 6 hang power snatch
Min 3- 5 push presses

95/65 masters 75/35#

Rx+ 135/95 for all movements 

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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