WORKOUT OF THE DAY
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SWOD- bench press 3/3/3/3/3. shoot for a new 3 rm. 20 min cap

WOD- EMOTM for 20 min

3 HSPU sub pike push up on a bench /box

4 alternating DB snatch 45/25 (2 each arm) 

5 T2B sub K2Elbow sub K290

We did this wod on 170719... try to beat your time!

"Wittman" for time 30 min cap

Seven rounds for time of:
15 kb swings 53/35#1
15 Power clean, 95/63#
15 Box jumps 24/20” 

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. 

SWOD - find a new 4 rep max DEADLIFT! 25 min cap

WOD-   4 rounds for time 16 min cap

200 m run

5 hang snatch (power or squat... if it’s heavy for you better squat snatch it) 155/103 masters 105/63#

10 pull-ups sub jumping pull-ups

SWOD-25 min cap.  back squat 5/5/5/5/5 all sets at or above 85% of 1 rm back squat from last week

WOD- 10 min AMRAP

2clean and jerks 205/143 masters 155/93#

50 DU sub 150 singles 

9 AM FREE CLASS

8 minute EMOM

          5 burpees 

          5 box jumps 30/24 (bit higher than normal)

1 minute rest

8 minute EMOM

          10 1 arm dumbbell overhead squats AHAP

1 minute rest

8 minute EMOM 

         10 candlesticks using the rig uprights

OPEN BOX 10 to 12 

No Fundamentals or OLY this weekend. 

If you want some one-on-one to attack a weakness, coaching will be available. 

Normal hours today!! 

SWOD- bench press 20 min cap

5 rep max bench press 

WOD- for time

4 rounds 

10 power snatch 95/63# masters 75/33#

10 push-ups 

10 T2B sub k2e sub knees to 90

10 HSPU sub Lsit press with dumbbells 

We are so very thankful for each and every one of you that have walked into our box.  We truly enjoy seeing you every time.   

We wish nothing but health, happiness, and peace for you, your loved ones, and your friends.  

For those that want to work out at eight with us......... 

It's a CHIPPER!

For time, with a partner or two to be thankful for, and your pet 20 or 14 pound "turkey"---

50 alternating burpees

          400m run together with med ball

50 alternating wall balls

          400m run together with med ball

50 alternating med ball situps

          400m run together with med ball

50 alternating med ball situps

          400m run together with med ball

50 alternating wall balls

          400m run together with med ball

50 alternating burpees

Only one class today, at eight am.

Normal classes on Friday.  

"Hortman"

Complete as many rounds as possible in 45 minutes of:


Run 800 meters
80 air Squats
8 Muscle-ups sub jumping if you have strict pull-ups and strict dips sub 8 pull-ups + 8 dips 

YOU MUST COMPLETE THE RUN BEFORE THE CLOCKS RUNS OUT TO COUNT AS ONE REP

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce. 

SWOD- deadlift 5/5/5/5/5.  25 min cap

WOD- 20 min cap

21-15-9

Push press 95/63# masters 75/33#

Burpees over the bar. Don’t have to face the bar but have two start and land on two feet!

SWOD- back squat 10/9/8/7/6/5/4/3/2/1 —25 min cap

Today we are throwing some movements in for Vinh. Happy birthday man! It’s been a pleasure working out with you for the last 4+ Years!

WOD- 15 min AMRAP

1 fence run 

2 rope climbs 

4 HSPU sub pike push-ups on bench/box

6 pistol squats with 25/10# plate sub banded pistols

12 hang cleans (power or squat) 155/103# masters 115 /73#

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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