WORKOUT OF THE DAY
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SWOD- 30 min total for A and B... you can start with either A or Both 


A. 1 clean+ 1 front squat + 1 shoulder 2 oh
15 min cap
You can squat clean or power clean... if u squat clean that DOES NOT count as the front squat
Shoulder 2 oh- can be a strict press, push press, push jerk or split jerk

B. Front Squat (15 min for 3/3/3/3/3 all sets at 85% of 1 rm ) 15 min cap 

WOD- for time
8 min cap
21-15-9
Pull-ups sub jumping pull ups
Push ups sub elevated pushups 

YOU HAVE THE OPTION BETWEEN “LINDA” AND THE METCON BELOW...

WOD- “Linda”
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight


Because our classes are smaller due to the holidays you can use three bars for this wod... if there are more people then you will have to use one bar for the bench and wind for the clean/deadlifts...


40 min cap 20 min to warm up

WOD- 5 rounds for time
10 strict pull-ups
1000m row 

SWOD- Push Press (3/3/3/3/3 all sets at or above 80% of 1 rep max )

WOD- 15 min amrap
3 squat snatch

400m run
 

WOD- 15 min amrap

3 squat snatch
400m run

Each round you complete the weight goes up
1st-95/63#
2nd-115/83#
3rd - 135/93#
4th- 155/103#
5th- 185/133#
6th- 205/153#
7th- 225/183#
Scaled start with a weight that you can add to if you can’t stick with a weight that you can do a solid squat snatch with  

HERO WOD WEDNESDAY!!!!!!

“DT" 

Five rounds for time of:
12 Deadlift  155/103# masters 135/93#
9 Hang power clean 155/103# masters 135/93#
6 Push jerk 155/103# masters 135/93#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
 

12 NOON FRIENDS & FAMILY WOD

Partners or Teams

One working at a time - 

30 minute AMRAP - 

50 Wallballs

40 Situps

30 Burpees

1 fence run together  

SWOD- Every other min for 14 min
4 front squats at 75% or above

7 possible rounds if you fail take the rest of that min off... this isn’t an AMRAP


WOD- 20 min AMRAP
6 alternating lunges holding ONE KB how ever you want 70/53# masters 53/35#
4 KB SDHP 70/53# masters 53/35#
2 TGU ( one each arm) 70/53# masters 53/35#
1 fence run carrying the same kB how ever u want 70/53# masters 53/35# 

9 AM Free Class

For Time (Partners)

40 Thrusters

400m run together

40 Sit-ups

30 Thrusters

400m run together

30 Sit-ups

20 Thrusters

400m run together

20 Sit-ups

10 Thrusters

400m run together

10 Sit-ups

You can choose barbell/plate, plate, KB, DB, etc, make it challenging. 

10 AM Member's WOD

For time - 

In teams of 2 or 3, lift 15,000 lbs.  ground to overhead.    

Choose any weight, any movement.  

You can use barbells, plates, KBs, DBs, or any mix and match you'd like.  


SWOD- Max rep : 1 clean + 1 front squat (20 min cap)
You can squat clean or power clean then stand up fully and then do a front squat
WOD- “Elizabeth” for time 
21-15-9
Clean, 135# / 95#
Ring Dips
There will be a time cap 


WOD- For time
Buy in 100 push ups ... CHEST TO DECK AND ELBOWS LOCKED

Then 4 rounds
400m run
5 hspu sub pike push ups
10 sit-ups
15 wall ball shots 20/14#

Cash out 100 push ups

Rx plus wear a 20# weight vest 

Hero wod Wednesday!!! “Desforges” for time 

45 min cap
5 Rounds for time:
12 Deadlifts, 225#
20 Pull-ups
12 Clean and Jerk, 135#
20 Knees-to-Elbows
In honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010
To learn more about Desforges click here

Deadlift is 225/153 masters 185/133#
Clean and jerk 135/93 masters 95/63 

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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