WORKOUT OF THE DAY
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WOD
For time
10-9-8-7-6-5-4-3-2-1
kB swings 53/35
Pistol squats sub banded or assisted
Strict pull ups sub banded strict
Ring dips

Calorie row

Rx+ 70/53 for the swings, 25/10# plate for the pistols, 53/35 weighted strict pull-ups and dips
35 min cap 


SWOD: 35 min

1. Shoulder Press (4/4/4/4/4)
All sets at 70% or above

2. Split Jerk (3/3/3/3/3/3/3)
All 7 sets of 3 at 70%
Do the press first


WOD: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
10 box step ups with 95/65 on your back 24/20"
10 barbell rows 95/65
10 sit ups

Rx+ 135/95#
AND T2B 


WOD: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
We did this a few months back... time to test your progress!! Also, do this wod to bid Liz a fond farewell!!! 

"Lane" is a Hero WOD dedicated to Sergeant Ryan H. Lane, 2nd Light Armored Reconnaissance Battalion, 2nd Marine Division, who paid the ultimate sacrifice in combat on July 23, 2009 in Helmand Province, Afghanistan.

At the time of his death, Sgt. Lane was attempting to lead his Marines out of the line of indirect fire from enemy mortars.

Sgt. Lane is survived by his wife, Valerie Lane, his mom Kathy Hanley, his father Harold Lane, three brothers, Jim Hanley (stepfather) and many other proud family members and friends. 
"LANE" for time (Time)
For Time (with a Partner)
800 meter Med Ball Run (20/14 lb)
28 Snatches (135/95 lb)
39 Burpee Box Jump-Overs (24/20 in)
84 Wall Ball Shots (20/14 lb)
800 meter Med Ball Run (20/14 lb)
84 Wall Ball Shots (20/14 lb)
39 Burpee Box Jump-Overs (24/20 in)
28 Clean-and-Jerks (135/95 lb)
800 Medicine Med Ball Run (20/14 lb)
45 min cap 

WOD: Metcon 
6 min AMRAP
10 squat cleans 155/105 masters 95/65#
10 hspu
Rx+ 185/130 masters 135/95#


WOD: Metcon
6 min AMRAP
10 burpee pull-ups
1 fence run


SWOD: Deadlift (5 rep max unbroken deadlift after the WODs)
20 min cap

If worried about the weight then do 5x10 at a lighter weight 

WOD: Overhead Squat (3 sets of 5... 25 min cap)
1st set: 5 @65% of 1 rep max
2nd set: 5 @75%
3rd set: 5+ @85% ... if u do 5 keep going until failure


WOD:
21-15-9 for time .... 15 min cap
kB swings 53/35
Box jumps 24/20"
Push ups— CHEST TOUCHES THE FLOOR!!!!!!!! 

WOD: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
50 double unders sub 150 singles
10 ghd back extensions hold
53/35# kB sub 30 Supermans
1 farmer carry to fence holding 2x 70/53#
10 pushups

Rx+ 70/53 kB for ghd extensions AND 135/95# on a barbell for farmer carry, one barbell in each arm so u will have two barbells

SWOD : Shoulder Press (5 rep max strict press... no dip or jerk)
SWOD POST WOD - 15 min cap 

DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here 

SWOD: Split Jerk (5/5/5/5/5 all sets at 40% or above)
25 min cap
WOD: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
1 snatch (power or squat) 135/95 masters 95/65#
3 oh lunges same weight
5 T2B
200m run

Rx+ 185/135 masters 135/95
For all movements 

WOD: Metcon (Time)
For time
10-9-8-7-6-5-4-3-2-1
Bar muscle ups
Burpees
Box jumps 24/20"
Deadlift 225/165 masters 135/95#
Wall ball shots 20/14# 

Rx+ wear a 20# vest

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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