WORKOUT OF THE DAY
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Hero WOD Wednesday 

For time:

"Morrison"

50-40-30-20-10 reps:
wall-ball shots @20/14LBS,
Box jumps @24/20"
Kettle bell swings @53/35# 

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. 

SWOD- bench press 6/5/5/4/2/1. 12min

SWOD- for time

21-15-9

Hang clean 205/143 masters 185/133#

Du

Sit-ups 

Only one class... 9am

"Murph" for time!!! 

Friends and family welcome!!!!! 

1 mile run

100 pull-ups

200 push-ups

300 airsquats 

1 mile run

If you have a weighted vest wear it

This is a chipper. Start at the top end at the bottom. 

Movements can be modified and shared with a partner. 


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.



 

9AM Free WOD

Fence run

          21 Air squats, 21 Burpees, 21 Sit-ups

200 meter run

          15 Air squats, 15 Burpees, 15 Sit-ups

400 meter run

          9 Air squats, 9 Burpees, 9 Sit-ups

400 meter run

          15 Air squats, 15 Burpees, 15 Sit-ups

200 meter run

          21 Air squats, 21 Burpees, 21 Sit-ups

Fence run

10 AM WOD

Active recovery - 

     1 mile run or 2K row at conversational pace

          10 sloooooooow perfect lunges

                    15 candlesticks

                          20 minutes roll out and stretch

Regional 17.5 modified for time

21-15-9 reps for time of:
•Bar Muscle-ups 
•Single-arm overhead squats

Men use an 70# kb
Women use a 53# kb  

Masters 53/35# kb 

*if you can do pull ups and dips then sub a jumping muscle up, if you don't have muscle ups yet sub 21 pull-ups + 21 dips on rings or box , then 15+15 then 9+9

SWOD-- 1 RM clean and jerk in 25 min.  We did clean and jerk last week for 2. You should have a good idea of where you are at on this! 

WOD- 10 min AMRAP.,, murph prep

3hr push-ups 

6 deadlift 225/163 masters 185/123#

9 wall ball shots 20/14#

Hero WOD "Small"

Three rounds for time of: 55 min cap.. don't be late!!! 
Row 1000 meters
50 Burpees
50 Box jumps, 24/20" 
Run 800 meters
 

We will not have enough rowers, so you can start on runs or burpees or box jumps! 

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney. 

SWOD- push press shoot for 3rm in 13min

WOD- for time 25 min cap
3 squat snatch 95/63 masters 75/43#
50 double unders sub 150 singles or 50 attempts  

3 squat snatch 115/83# masters 85/53#
50 double unders sub 150 singles or 50 attempts  

3 squat snatch 135/93# masters 95/63#
50 double unders sub 150 singles or 50 attempts 

3 squat snatch 165/118# masters 115/83#
50 double unders sub 150 singles or 50 attempts  

Challenge yourself. Go up each round in weight 

One week from today "Murp"@ 9am. It's a tough fun wod. Your legs should be tired today during the wod to help you get comfortable with being uncomfortable during "murph"

SWOD- 10/10/10/10/10 front squat ALL SETS AT 60% of 1 rm max front squat. 20 min

WOD- 20 min AMRAP 

3 push-ups with 25/10# plate on your back 

6 pull-ups holding 25/10# plate with legs

9 airsquats holding 25/10# plate

1 fence run holding 25/10# plate

*if you aren't able to do these movements with the weight then scale down or don't carry the weight and focus on full ROM on the push-ups, pull ups and airsquats 

9 AM Free WOD

Partners

15 minute AMRAP one working at a time, 400m run

rest 5 minutes

Then, one working at a time, 

5 minutes plank

5 minutes max air squats and sit-ups (you can alternate, or stick with one)

5 minutes max burpees

10 AM WOD

Every other minute on the minute, perform 2 bear reps

15 sets

Suggested you add weight on the 3rd, 6th, 9th, and 12th sets and build to a heavy double. 

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