WORKOUT OF THE DAY
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Can't park in the freshly covered lot, but the box will be open from 9-12 and 3-6 for weigh ins and WODS.

We're sorry guys. All classes cancelled this morning. Can't get in the box - parking lot being resurfaced all at once. Will reschedule Manion to Wednesday.  

Wod- max reps tabata style

Tabata: is 8 rounds of 20sec of work and 10sec rest record the lowest reps for each round and total it up for all movements. You will only count the lowest reps achieved for each movement. Du+Mountain climbers+barbell curls+med ball sit-ups 

Double unders

Rest 1 min

Mountain climbers 

Rest 1 min 

Barbell curls.. yes barbell curls 65/33#  

Rest 1 min

Med ball sit-ups 20/14#

WOD- 7 rounds 23 min cap

5 G2Oh 155/103#

5 HSPU

200m run

SWOD- 8 min to find 1rm squat snatch

WOD- hero wod "Angie" for time


100 Pull-ups sub jumping pull-ups 
100 Push-ups- your chest must hit the ground 

100 Sit-ups
100 Air Squats

You can't break it up it's a chipper start at the top and once you finish 100 reps move on to the next movement in order 

CrossFit Total 2

Clean, 1 Rep max
Bench press, 1 Rep max
Overhead squat, 1 Rep max 

Record the total for all thre movements 

WOD- 5 rounds for time

15 burpees

10 deadlifts 225/163#

2 rope climbs sub 8 pull-ups +8 air squats 

WOD- 5 min AMRAP

10 double unders sub 10 du attempts 

10 sit-ups 

9 AM Free WOD

22 Minute AMRAP

Partners or teams 

Cycle through 10 wall balls each

then

5 burpees each 

then

1 jumping pull-up, or pull up, or bar muscle up, or ring muscle up each  (NO BANDS)

200m run together 

10 AM WOD
 

5 rounds for time:

10 thrusters 95/73

15 KB snatches 53/35

30 double unders

18 Minute EMOM

Odd minutes 10 KB Swings 

Even minutes 2 Turkish get-ups, one each side.

Pick a challenging weight, it's 90 swings and 18 get-ups.

This one will sneak up on you.  

Spend some time warming up and getting proper form.

A video to check out the technique is : 

https://www.youtube.com/watch?v=VQq8I_n_hRE

WOD-10 min AMRAP

4 front squats 135/93 masters 115/63#

8 T2B sub k2e sub knees to 90 sub sit ups 

12 box jumps 24/20"

SWOD- 18 min to find a 2 rep max squat clean. You should be very warmed up after the 10 min AMEAP

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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