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HERO WOD to start your weekend!

Legion 8 is a Hero WOD commemorating the lives of the 8 men (Terry, Blake, Emerson, Ryan, Coon, Doc, Caleb, Jimmy) who fell in the line of duty.  Legion 8 exists to honor the soldiers of Company B,1st Battalion, 8th Cavalry Regiment, 2nd Brigage Combat Team, 1st Cavalry Division (Bravo Company, 1-8) who fell during Operation Iraqi Freedom.

8 Rounds For Time

     8 Thrusters (75/53 lbs)

     8 Chest-to-Bar Pull-Ups

     8 Clapping Push-Ups

     8 Power Snatches (75/53 lbs)

     8 Knees-to-Elbows

     8 Sumo Deadlift High-Pulls (75/53 lbs)

     8 Handstand Push-Ups

     8 Toes-to-Bar

Then 800 meter Run

WOD - 

1 minute max calories on rower

1 minute rest

1 minute max box jumps  24/20

1 minute rest

1 minute max DB farmer carry 25 feet, each way one rep (45s/25s)

1 minute rest

1 minute max wall balls 20/14

1 minute rest

1 minute max sit-ups 

1 minute rest 

repeat all of the above, cycling through twice total. 

Give the coach one number when you're done with the ten rounds. 

We are going to move the HERO WODS to Fridays for a while, see how it works,  Each Friday class is the only one for that time of day so if you want to finish the WOD we won't have time caps. 

Today's SWOD

Spend the class warming up and completing a one rep max behind the neck split jerk.  

also -

Throughout the class, accumulate either 100 burpees, 200 double unders, or run a mile after you're done lifting.  

Please check out the link for this movement - 

http://www.catalystathletics.com/exercise/213/Jerk-Behind-The-Neck-Split-Jerk-Behind-The-Neck/

It is an excellent movement for building confidence and a linear torso and bar path.  You may find you can split jerk more from behind your neck than you can from your front rack position.  

Skill Day

Partner up, each of you complete the following: 

25 false grip ring rows

2  500m rows

26 pistols (no aids other than each other, alternating legs)

15 push-ups, handstand push-ups, or deficit handstand push-ups, your next progression

25 toes to bar OR toes to ring (use tall rings, help each other up if needed)

25 GHD sit-ups (try for full range of motion) 

25 dumbell man-makers (pick a challenging weight) 

For a false grip tutorial check out - 

https://gmb.io/gymnastic-rings-grips/

For a man-maker tutorial check out -

https://www.youtube.com/watch?v=iMNnvhg1JcM

If you're still on the fence about signing up for the in-house comp, its time to get in!

  

There are people wanting to sign up but don't have partners!  

Bill & Pat are teaming up!  

Emily gonna compete!

We need you to sign up before July 8 please so we can order you a shirt. 

For Time - 

200m run

16 deadlift  

200m run

8 clean (squat or power)

200m run

4 clean and jerk

200m run

8 clean (squat or power)

200m run

16 deadlift

200m run

Use 185/138 for all the movements, masters 155/103

Happy Sunday everyone. 

Open box today from 9 - 11 and 2 - 5.  

9 AM Free WOD

22 Minute AMRAP

5 pull-ups

10 burpees

15 air-squats

fence run

10 AM WOD

Partners or teams -

For time, ground to overhead, any lift, any weight.

Females 10,000 lbs cumulative total

Males 14,000 lbs cumulative total

Have you found a partner yet for our in-house competition August 5th?

Don't be scairt, it's going to be more social than anything else.  

You've already done all the movements, you've already worked out with all of us, you've already laughed and joked and goofed around at the box, might as well do it on a Saturday and have some fun, food and prizes!  


Last day to sign up and get a t-shirt is July 8!

(We have to put in the order.) 

Today's WOD - 

For time ( 30 minute cap )

50 KB swings 

30 Goblet squats with KB

800m run

10 Turkish get-ups (5 each arm)

800m run

30 Goblet squats with KB

50 KB swings

(Pick the heaviest LEGIT weight you can complete all the reps with, RX is completing all the reps in under 40 minutes.) 

After a quick five minute or so warmup (coach choice) start the clock.  

For 6 minutes run out one door, to the fence, back in the other door and keep cycling.  

When the clock hits the 1, 2, 3, 4, and 5 minute marks do 10 walking lunges wherever you're at.  Keep moving.

Spend the rest of the class working on 10 sets of 3 reps Overhead Squat at 50% of your 1RM.

Racks are optional.

Hero WOD Wednesday!

Sometimes our heroes are right here, just gotta look around to see them.  

For showing up rain or shine, day in and day out, for that ten minutes of conversation with a coffee cup when we open our doors every morning, for doing every single rep, every single time, no matter what we program, for just being an all around nice guy that everyone likes to talk to.  

"Pat"

5 rounds for time - 

5 cleans then 2 front squats  135/103

20 double unders

10 wallballs 20/14

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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