WORKOUT OF THE DAY
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SWOD- 15 min to do:

strict press 4/4/4/4/4

WOD- three rounds for time 20 min cap

20 deadlift 225/205/168/133#

10 HSPU sub mod HSPU on a box/bench

20 double unders sub 60 singles

1 fence run

Rx+ 

Add 5 squat cleans after fence run with same weight as above

Saturday 9 AM Free WOD 

In the theme of tonight's potluck -     "Death by Reps - Pick Your Poison - Pick Your Dosage"

We will do three separate 10 minute EMOMs.  

     Pick the number of reps you start with.

          Add a rep, two reps, five reps, your call, each minute.

Choose from: 

     Wallballs 

     Burpees
     Toes 2 Bar
     Push Ups
     Air Squats
     Muscle Ups (Bar or Ring)

10 AM WOD

20 Double Unders

10 Box Jumps

10 KB Swings 53/35

1 Rope Climb 

Fence Run 

Mandatory Rest 2 Minutes between each round. 

5 Rounds for time 

40 minute CAP 

(I know you're figuring, so it's 4 rest periods, totaling 8 minutes, leaving 32 minutes available for work.  Divided by 5 rounds that gives you 6 minutes 24 seconds to do each round.  Get after it!) 

SWOD- hang squat snatch 3/3/3/3/3

WOD- every 3 minutes for 30 minutes

200m run

10 KB sit-ups 53/35# the KB touches the floor above your head. If you don't feel comfortable with this go lighter. 

5 back squat 155/135/108/73# this comes from the ground unless you have an injury, it can come from the rack

Rx+:   body weight squat for men, 80% body weight for women, add 2 bar mu each round

WOD- 10 min AMRAP

5 squat cleans 135/115/93/63#

7 HR push ups sub elevated push ups (on box/bench)

Rest 3 min

WOD- 10 min AMRAP

10 pistol squats (5 each leg) sub banded pistols 

7 push press 135/115/93/63#

Rest 3 min

5 min to find max clean and jerk

Rx+ 155/113 and 53/35# pistols 

Hero WOD Wednesday!

Show up and find out! No cherry pickers today! Work out hard! Work out often! Constantly varied!

SWOD-  20 min to Alternate between A1 and A2. Use the same weight for back squat as your OHS. If you can't safely set the load on your back from the oh position drop it rack it then back squat it
A1. Ohs 3/3/3/3/3
A2. Back squat 7/7/7/7/7

WOD- for time 20 min cap
400m run
10 T2B sub k2e sub knees to 90
10 clean and jerk 135/115/93/63#
400m run
10 T2B sub k2e sub knees to 90 
10 clean and jerk 135/115/93/63#
400m run
10 T2B sub k2e sub knees to 90
10 clean and jerk 135/115/93/63#

Rx+ 185/138#

SWOD- strict press 6/6/6/6/6

Benchmark WOD "Diane" for time
21-15-9 reps:
Deadlift 225/185/153/133#
HSPU sub KB/db Strict press 

9AM  (Free WOD)
Teams of 2 or 3
Complete 3 rounds for time:
       50 Burpees
       75 Air Squats
     100 KB Swings 53/35

10 AM WOD
For Time:
400m run
21 C2B
21 OHS 115/85/83/63
21 Wallballs 20/14
400m run
15 C2B
15 OHS
15 WB
400m run
9 C2B
9 OHS
9 WB

Great job on the heavy power cleans and TGUs!!!

SWOD- hang squat snatch 5/5/5/5/5. Try to find a new five rep max. This should be touch and go

WOD- EMOTM FOR 18 min
First min- 
6 deadlifts 135/115/93/63# 
5 bar jump overs (start and land with two feet)
Second min- 
10 db/KB Snatch 45/25# 

Rx+ deadlift 225/205/173/135# and 70/53# snatch ... you have to do both

MWOD- alternate between 1 and 2 for 3 cycles (9 min)
A1: couch stretch: 1 min each leg 
A2: paleo chair- 1 min 

SWOD- 10 min: TGU 4/4/4/4/4 (2 each side). You are shooting for a heavy set of two for each side in ten minutes, u can alternate between sides

WOD- for time 10 min cap
9-7-5-3
Power clean 225/185/148/83# THIS SHOULD FEEL HEAVY! Challenge yourself. 
HSPU sub L-sir strict press with KB/db, no stacking of more then one ab mat, focus on full ROM(range of motion)

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E-mail: crossfitkivnon@gmail.com 

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