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Wod- 20 min AMRAP
10 pull-ups
15 sit-ups
400m run
15 kB swings 53/35#
10 HSPU SUB LSIT PRESS w/ dbs
Must completely finish the run for it to count as a rep 

"Paul Martini" hero wod for time (Time)

20 Burpees
5 Deadlifts (315/225 lb masters 275/185)
20 Toes-to-Bars
5 Deadlifts (315/225 lb)
20 Wall Ball Shots (20/14 lb)
5 Deadlifts (315/225 lb)
20 Hand Release Push-Ups
5 Deadlifts (315/225 lb)


This Firefighter Hero WOD from 555 Fitness is dedicated to Paul Martini, FDNY, Engine 201, who was killed on September 11, 2001 

WOD- 8 min AMRAP
1 burpee box jump over
1 snatch( power or squat) 135/95 masters 75/35#
2
2
3
3...and so on add 1 rep after each round

Keep track of total reps


Front Squat (SWOD after the WOD)
12 min to find 1 rep max front squat 

Kristina’s farewell WOD- 


15 min AMRAP
6 clean and jerk 185/125# masters 135/95
20 double unders sub 80 single unders
6 ft hand stand walk (the length of one rubber mat) sub 3 wall walks 

9 AM Free Class

20 Minute AMRAP

Partners!!

400 Meter Run Together

20 Burpees

40 Sit-ups

60 Air Squats

If you're doing the open consider substituting the squats.

Open Floor 1000 - 1200

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target


Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target


Crossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target 


WOD- for time
10 burpee pull-ups
50 sit-ups
10 box jumps 24/20"
40 sit-ups
20 box jumps 24/20"
30 sit-ups
30 box jumps 24/20"
20 sit-ups
40 box jumps 24/20"
10 sit-ups
50 box jumps 24/20"
10 burpee pull-ups 

OPEN WOD WEDNESDAY !!

This one has popped up twice, may see it again. 

Partners, warm up, one goes then we'll reset the clock and the other goes.  

Learn how to count DUs this week !

CrossFit Games Open 11.1 and 14.1

10 minute AMRAP

30 Double Unders

15 Power Snatches 75 / 55 

SWOD- clean complex
1 squat clean
1 hang squat clean
1 s2oh
20 min to find max load


WOD- 7 min AMRAP
5 back squat from ground not rack 135/95# masters 95/65#
1 fence run
1 rope climb

Partner wod- 5 min amrap
10 bench press 135/95
10 burpees

Rx+ 185/125 bench press
Split reps as needed
One partner working at a time
Spot each other on the bench press 

SWOD- Snatch complex- 30 min cap
1 squat snatch
1 hang squat snatch
1 ohs
You can’t drop the bar... must be unbroken
Go as heavy as u can!


WOD-“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min cap scale accordingly!!!
Masters 75/35# 

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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