WORKOUT OF THE DAY
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SWOD- 20 min

5/5/4/3/1 back squat

WOD- 15 min AMRAP

3 front squats 185/128#, masters 155/93#

5 bar muscle ups sub 7 c2b

1 fence run

3 front squats 205/143, masters 165/103#

5 bar muscle ups sub 7 c2b

I fence run

3 front squats 225/158, masters 185/123#

5 bar muscle ups sub 7 c2b

I fence run

What ever weight you decide on you must increase weight then de-load each round... it should be a challenging weight.  

SWOD- 15 minutes

A1. Barbell bent over row 8/6/5/4/3

A2. Weighted Ring dips 8/6/5/4/3 sub strict ring dips sub box dips or banded ring dips

WOD- 10 min AMRAP

10 G2Oh 95/63, masters 85/43#

20 sit-ups

WOD- 10 min AMRAP

10 kb swings 70/53#

20 push ups sub elevated push-ups on a box

9AM Free WOD

20 minute AMRAP

Start with 

5 burpees

10 air squats 

Fence run

Add a burpee each round but keep 10 air squats and fence run.  

10 AM WOD

Based on "Linda"

For time:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Partner up with someone of close to same weight.  

Set up three bars.

Work through your deadlifts, these should go fairly quick, SPOT EACH OTHER ON BENCH PRESS, then trade off on cleans or just each hammer through.  

SWOD- 35 min

A. 8/6/5/4/3 back squat

B. 5/4/4/3/1 squat snatch if you have shoulder pain do squat clean

WOD- "bring sally up"

Rx 135/93#, masters Rx (over 60) 115/63#

Wod- 40 min cap

1 mile run

5 rope climbs sub 5 pulls from a lying position

7 ring muscle ups sub 7 pull-ups+7 dips

10 ghd back extensions

10 T2B sub k2e

20 TGU 53/35# (10 each arm)

10 T2B sub k2e

10 ghd back extensions

7 ring muscle ups sub 7 pull-ups+7 dips

5 rope climbs sub 5 pulls from a lying position

1 mile run

Open WOD 16.4 

13 min AMRAP

• 55 deadlifts

• 55 wall-ball shots

• 55-calorie row

• 55 handstand push-ups

Men deadlift 225# and 20# wall ball 

Women deadlift 153# and 14# wall ball 

Rest 10 min 

Wod- "Annie"

50-40-30-20-10 reps for time of:

Double-Unders sub x3 singles 

Sit-ups

SWOD- 12 minutes. Alternate between A1+A2

A1. 3/3/3/3/3 weighted pull-ups sub strict sub banded pull-ups

A2. 3/3/3/3/3 bench press

WOD- 10 min AMRAP

10 burpee pull-ups

10 Oh lunges 135/93#, masters 93/63#

Rest 4 min

WOD- for time- 12 min cap

21-15-9

Burpees

Power cleans 155/103, masters 135/73#

"Bear complex"

5 Rounds For Load- increase weight each round and rest as much as you need between rounds

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

An unbroken set is considered unbroken only if you don't take your hands off the bar and don't rest it on the ground. 

You can do a squat clean into a thruster into a backsquat into a press. 

Record the highest load/ weight that was performed for a full round which is 7 sets of the above for a total of 35 reps. 

9AM Free WOD

We're going to do two separate 12 minute "death by" and the two exercises will be drawn from a hat.  First exercise goes back into the hat for an equal shot at doing again.  1st minute one rep, 2nd minute 2 reps, 3rd minute 3 reps etc up to the 12th minute.  

10AM WOD

Team up to share bars and take turns working up to a heavy six step walking lunge with barbell overhead, locked out.  

In your down time, work on strict ring dips, rings chest high, where you jump up to get into them.  

If you don't have ring dips, work on jumping up and staying in an upright hold position for your chosen time range, could be 5 seconds, 10 seconds, etc just work on it.

We hope everyone is safe and  warm this weekend.  Be careful driving.  

For time: 30 min cap

Grace then Helen then Isabel... RAIN OR SHINE

30 Clean + Jerk 135/93# (masters 115/63 over 60)

Then: 3 rounds of 

400m run

21 kb swings 53/35# 

12 pull-ups sub banded pull-ups 

30 Snatch 135/93# (masters 115/63 over 60)

B. Mobility- roll out what is sore, stiff and or tight tight. 

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