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HERO WOD WEDNESDAY!

Jack (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Masters 75/35# push press 

SWOD-
Snatch Grip Deadlift (7/6/5/5/5 )
25 min cap

WOD-
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats 

SWOD-Front Squat: 7 sets of 2 reps at 95% or above 1 rep max

35 min cap
This should be heavy. Rest between working sets

WOD- 10 min Cap
10 sit-ups with plate 45/25#. Touch ground above head and near feet
10 burpees- must end each burpee with jumping on the plate with both feet
10 hang 2 Oh- 95/65 masters 65/35. either hang power clean and jerk or hang power snatch 

SWOD- Squat Snatch (7 sets of 2 reps)
All sets at 85-90%... this should be heavy... if new work on form , keep weight light
35 min cap

Partner wod- Kivnon wod 3 2019... 12 min cap 

Check our website out for the wod


SWOD- 15 min to find max weight for the following complex:
1 power clean
1 hang power clean
1 jerk

WOD- 12 min AMRAP
5 T2B sub K2e
20 DU sub 60 Singles
5 SDHP 135/95 masters 95/65 

HERO WOD “Laredo” 
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 

WOD- for time
1 mile run
10 bar muscle ups
1 box jump 24/20#
9 bar muscle ups
2 box jump 24/20#
8 bar muscle ups
3 box jump 24/20#
7 bar muscle ups
4 box jump 24/20#
6 bar muscle ups
5 box jump 24/20#
5 bar muscle ups
6 box jump 24/20#
4 bar muscle ups
7 box jump 24/20#
3 bar muscle ups
8 box jump 24/20#
2 bar muscle ups
9 box jump 24/20#
1 bar muscle ups
10 box jump 24/20#
30 hang power snatch 95/65
30 pushups

Rx+ ring MU, 30/24" box jumps, 135/95# hang power snatch

There will be a 35 min cap 

SWOD- Front Squat- 7x3
All 7 sets of 3 at or above 90% 1 rep max front squat
30 min cap



WOD- “Grace” For Time:
30 Clean and Jerks, 135# / 95#
95/65 masters
10 min cap- scale accordingly 

SWOD-Squat Snatch (7 sets of 3 reps... 30 min cap)... all sets at or above 75%

WOD- KIVNON THROWDOWN WOD 1
10 min cap 
https://www.crossfitkivnon.com/throwdown 


WOD- for time


2000m row
20 alternating single arm db push press 50/35 masters 35/15
20 ghd extensions
1 mile run

Start with run and end with row if the rowers are all used 

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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