WORKOUT OF THE DAY
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SWOD- 30 min to:

A-front squat 2/2/2/2/2

B-push Press 2/2/2/2/2

WOD- 12 min AMRAP

10 wall ball shots 20/14#

10 pull-ups sub jumping pull-ups 

10 kb thrusters 70/53# masters 53/35#

10 HR push-ups 

For the kb thruster you use one kb and hold the horn with both hands on the side.. then squat it and press it

SWOD- 3-3-3-3-3-3 squat snatch shoot got a new 3rm

9AM Free WOD

Two rounds for time: 

400m run 

30 second paleo chair

30 air squats

30 second paleo chair

400m run

30 second plank

20 push-ups

30 second plank

400m run

30 second dead hang

10 pull-ups

30 second dead hang

Try not to move your feet on the paleo chair and squats, your hands on the plank and push-ups or let go of the bar on the dead-hang and pull-ups. 

10 AM Fundamentals Class

11 AM OLY Class

WOD- 7 min AMRAP

20 double unders sub 70 singles or 20 du attempts

1 fence run

WOD- 7 min AMRAP

20 sit-ups 

20 jumping air squats

WOD- 14 rounds for “the Oliver’s “ for time 40 min cap

Rachel likes cleans, deadlifts, wall balls and Burpees !!! Do this WOD for the Oliver’s !!! They have been awesome members of the gym! We love them and are bummed to see them go!!! Have fun up in north county! Drop in any time! 

2 cleans (power or squat) 205/153# masters 155/108#

4 Deadlifts 205/153# masters 155/108#

6 wall ball shots 20/14#

8 Burpees 

WOD- 14 rounds for “the Oliver’s “ for time 40 min cap

Rachel likes cleans, deadlifts, wall balls and Burpees !!! Do this WOD for the Oliver’s !!! They have been awesome members of the gym! We love them and are bummed to see them go!!! Have fun up in north county! Drop in any time! 

2 cleans (power or squat) 205/153# masters 155/108#

4 Deadlifts 205/153# masters 155/108#

6 wall ball shots 20/14#

8 Burpees 

Refer to 170517 ... did this back in May try to beat your time 

Hero WOD “White” - for time 

5 rounds:
15 ft rope climb, 3 ascents,
10 toes-to-bar sub knees to elbows 
21 walking lunges with 45/25 LBS plate overhead,
400 meter run 

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. 

SWOD- push press 8/7/6/5/4/4. 20 min cap

WOD- EMOTM FOR 13 min

5 DB snatch right arm 45/25#

5 DB push press right arm 45/25#

5 DB snatch left arm 45/25#
5 DB push press left arm 45/25# 

SWOD- 20 min cap 3/3/3/3/3/3/3 increase weight each set.. shoot for a new 3 Rm front squat

WOD- 4 rounds for time 13 min cap 

1 fence run 

3 burpees

5 squat cleans 185/133# masters 135/93#

7 HSPU sub pike push ups 

9AM Free WOD

Partners - "LostsaSquats"

With a running clock - 

10 minute AMRAP

A runs 400 while B completes 8 burpees, switch back and forth for the 10 minutes

Rest 4 minutes

10 minute CAP to complete 100 wall balls 

Rest 4 minutes

10 minute CAP to complete 100 box jumps

Count total max reps for SugarWOD.  Each 400 counts as one rep.  

10 AM Fundamentals 

11 AM OLY 

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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