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HERO WOD WEDNESDAY!!

45 min cap

"Glen" for time 

30 clean & jerks 135/115/93/53#

1 mile run 

10 rope climbs sub 10 pulls from ground to standing 

1 mile run 

100 burpees 

Yes 100 burpees!!! Don't cherry pick this one!!!

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

SWOD- 20 min to:

front squat 3-3-3-3-3 at 85% of 1 rm front squat

WOD- for time 25 min cap

4 rounds for time:

400m run

10 power snatch 135/115/98/63#

10 pull-ups sub jumping negatives

Rx+ add 10 pistol squats after pull-ups 

SWOD- jerk (push or split) 3/3/3/3/3 find new 3rm

WOD- 8 min AMRAP

7 deadlifts 225/185/168/123#

7 HSPU sub Lsit press sub wall walks

Rest 2 min

WOD- 5 min AMRAP

5 Squat cleans 185/155/138/103#

3 jerk 85/155/138/103#

Rx+ 315/238# deadlifts, 205/153# squat cleans 

9 AM Free WOD

18 Minute EMOM

4 KB Goblet Squats 53/35

4 KB Swings

1 Burpee

10 AM WOD

Spend first half hour working up to a two rep max thruster. 

10 Minute AMRAP

5 Thrusters 

5 Pull ups

Fence Run

5:30 PM WOD 

Partners, for time - 

100 Clean and Jerks 135/115/103/95

Every 5 minutes both parters do five pull-ups.

We are so very thankful for each and every one of you that have walked into our box since this time last year.  

We wish nothing but health, happiness, and peace for you and your loved ones.  

For those that want to work out at eight with us......... 

It's a CHIPPER!

For time, with a partner or two to be thankful for, and your pet 20 or 14 pound "turkey"---

50 alternating burpees

          400m run together with med ball

50 alternating wall balls

          400m run together with med ball

50 alternating med ball situps

          400m run together with med ball

50 alternating med ball situps

          400m run together with med ball

50 alternating wall balls

          400m run together with med ball

50 alternating burpees

Only one class today, at eight am.

Only one class Friday, at five-thirty pm. 

Arrive early and get warmed up:.. you will have ten min to get warmed up... This is a different spin on hero WOD WEDNESDAY... first start off with:

A. 40 min cap:   "counting dead bodies like sheep to the rhythm of a war drum" 

400m- 10x lunge (5 each side) then 5 push press 45/33# you can use a barbell. You can't move forward unless u are lunging. So basically 10 lunges then 5 push press for 400m. You are stationary while push pressing. 

 B.  Randy": for time 9 min cap. Scale accordingly...

Use a weight that allows u to finish under 8 min. 

75 power Snatches 75/65/53/33#

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

SWOD: 25min to do: you don't have to alternate between movements 

A. Front squat 5/5/5/5/5 @ 75% of 1 rm front squat

B. Jerk (push or split) 5/5/5/5/5 shoot for a new 5 rm

WOD- 15 min AMRAP

10 clean and jerks 95/75/63/33#

10 pull-ups sub banded pull-ups 

10 push ups sub elevated push-ups 

Rx+ 155/108# and C2B pull-ups

Benchmark WOD...

"Nancy" for time

5 rounds:

400 meter run

15 overhead squats 95/75/63/#

9AM FREE WOD

Partners or Teams will complete five separate 4 minute AMRAPS with a 2 minute rest between each. 

One working at a time, count total reps of all combined. 

Each team will do one AMRAP each of - 

Burpees

Box Jumps

Fence Runs

WallBalls

Farmer Carry to fence and back (pick a challenging weight to hold in each hand)

10 AM WOD

     20 mInute AMRAP

          10 Deadlifts 225/185/163/133

          10 Box step ups to 24/20 with 70/53

          10 Ring dips

          400m run

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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© 2020 by CrossFit Kivnon.

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