WORKOUT OF THE DAY
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1) SWOD- 20 min cap

A1: bench press 5/4/3/2/1

A2. Pistols 6/6/6/6/6... to warm the legs up Incase they pop up in 18.2... sub bands/Bulgarian split squats

2) WOD- 5 min AMRAP

4 TGU 53/35#

20 DU sub 50 singles or 20 DU attempts

3) Main site wod: 7 min AMRAP 

10 sumo deadlift high pulls
10 push presses

Men: 135#
Women: 93# 

SWOD- 20 min cap- work up to the heaviest load with out letting go of the bar and try for touch and go.

1 snatch grip dead lift

1 snatch high pull

1 hang squat snatch 

1 squat snatch

WOD- for time... There will be a time cap

100 wall-ball shots 20/14#
20 muscle-ups sub jumping MU if you have strict MU and dips, sub C2B sub reg pull-ups 



 

SWOD- 20 min to do the following complex:

1 deadlift

1 clean high pull

1 hang squat clean 

1 squat clean

* Increase the weight and find the heaviest load you can do unbroken. 

* if you still need to do or want to re-do 18.1 you have until 5pm to post your workout. Please do this before 5 so we can validate it. You have to submit your score and we can validate it. We don’t submit the score for you. 

WOD- 10 min AMRAP

5 burpees Rx is the new standard for burpees

5 G2OH 135/95#

1 fence run 

The Box will be open Sunday from 
9 - 11 
and again 
3 - 6 
for folks that still need to do 18.1 or want to redo 18.1 (or just wanna WOD, that's okay too!)

You can still do 18.1 Monday but you will be responsible for getting a judge, gear, etc. 
Please don't expect the coach to teach class and judge your 18.1 at the same time. 

And please don't forget, the deadline for submitting is 5 PM Monday, not just completing the WOD, but also SUBMITTING your score. Don't let that awesome work not get counted!

9AM Free WOD

24 minute EMOM

Minute 1   10 dips (rings, or in front of box or bench)

Minute 2   Fence run

Minute 3   6 burpee box jump overs

Minute 4   12 reaching sit-ups with a plate

1000 - 1200 open floor with coaching available. 

Friday night lights tonight!! Box opens at 3. First heats at 4pm!! Normal classes prior to 3! Come cheer on your fellow crossfitters!!! 

Open workout 18.1

Complete as many rounds as possible
in 20 minutes of:
•8 toes-to-bars
•10 dumbbell hang clean and jerks
•14 / 12-cal. row

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell Women use 35-lb. dumbbell NOT REGISTERED FOR THE OPEN RX IS 45/25#
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters Rx 55+:
Men use 35-lb. dumbbell Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell 

This workout begins with the athlete standing on the oor under the pull-up bar. After the call of “3, 2, 1... go,” the athlete ma...

Open starts Friday!!! Still have time to register!

Today we will take time for some mobility to get us more mobile for Friday’s wod!!!

15 min to smash out, roll out, and or stretch whatever is bothering you! 

TODAYS WOD WILL BE GEARED TO PUTTING THE BODY THROUGH FULL ROM TO GET YOU READY FOR FRIDAY...

If you are sore/tired take it easier today 

WOD- 20 min AMRAP 

1 fence run

5 wall ball shots 20/14#

5 kb swings 53/35#

5 supermans

5 HSPU sub push ups 

WOD- EMOTM FOR 10 min

3 front squats (from the ground) 205/143# masters 145/103#

3 bar muscle ups sub C2B pull-ups sub jumping C2B

1 burpees 

Rx+ 225/163#,  masters 165/123#

Open WOD 

15a. 6 min to find 1RM clean and jerk

WOD- 25 min AMRAP

150 double-unders sub 300 singles

50 sit-ups 
15 power cleans 185/123#, masters/scaled 135/93#


 

Normal classes today!

SWOD- find a new two rep max squat snatch in 25 min. Work quickly.

WOD- for time 

21-15-9-15-21

Alternating Dumbbell snatch 45/25#

Push-ups. CHEST TO THE FLOOR AND ELBOWS LOCKED OUT. 

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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