WORKOUT OF THE DAY
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Benchmark Wednesday !! 

“Nancy” for time

5 rounds:
400 meter run,
15 overhead squats 95/63# 

WOD- there will be a cap

7 rounds for time-  
14 dumbbell deadlifts 45/25# the dBs touch the floor every rep
14 pull-ups sub banded strict no kip 

-Two DBs per person 

SWOD- 

8  min to find 1 rep max hang squat clean

630-730a open gym is cancelled for awhile. 

SWOD- 15 min cap 

Strict press 3/3/3/3/3 @ 85% or higher for SETS!! 

Open WOD 15.5 .... 15 min cap

27 calorie row,
27 thrusters @95/63LBS,
21 calorie row,
21 thrusters @95/63LBS,
15 calorie row,
15 thrusters @95/63LBS,
9 calorie row,
9 thrusters @95/63LBS 

9 AM Free WOD 

18 Minute AMRAP

12 box jumps (or step ups with a plate)

12 air squats (or OHS with a plate)

12 walking lunges (or plate overhead)

12 push-ups (plate on back)

Fence run (or 400, no plate)

Extra credit,

Rest 4 minutes then complete 30 burpees, not necessarily for time, just try to keep a steady pace and NOT STOP. 

1000 - 1200 open floor.  

Reminder no more 630-730a open gym for awhile..

Main site WOD- 25 min cap

Back squat 3/3/3/3/3 increase weight each set

WOD- for time 

21-15-9 

Double unders sub attempts

HSPU SUB Pike push-ups on bench

Deadlift 135/95#

Because of the open this will be one of our last strength progressions!! Take your time and rest if you have time to do another wod you didn’t rest enough... this should take all class!!

Also no more 630a to 730am open gym for awhile! 

SWOD- 1 rm squat snatch 

WOD- for time

2 rounds for time of:
Run 1 mile
100 sit-ups 

12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb. masters 135/83#
Women: 113 lb.

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups

Men: 125 lb.
Women: 83 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees

Men: 65 lb.
Women: 43 lb 

Extra credit 18.0

SWOD- squat clean and jerk 1 RM !!!! 

Don’t forget to sign up for the open! And you want to judge take the judges course and you can judge fellow members!! Also, we will be doing Friday night lights during the open!!! Not sure what all this means... ask your coach:) 

Teams of 2 or 3

Not for time and not in any particular order - 

Must complete entire task before moving to another - 

Accumulate 10 minutes mix / match paleo chair, plank, handstand hold on wall, or dead hang. 

60 partner wall-ball shots.

60 partner wall-ball sit-ups.

60 walking lunges with wall-ball overhead.

10 cross the box long ways wheelbarrow walks or handstand walk (assisted ok). 

Extra credit - 

60 strict pull-ups, partner only assist, no bands or kipping.  

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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