CrossFit Kivnon 161031

SWOD- 15 min to do: strict press 4/4/4/4/4 WOD- three rounds for time 20 min cap 20 deadlift 225/205/168/133# 10 HSPU sub mod HSPU on a box/bench 20 double unders sub 60 singles 1 fence run Rx+ Add 5 squat cleans after fence run with same weight as above

CrossFit Kivnon 161029

Saturday 9 AM Free WOD In the theme of tonight's potluck - "Death by Reps - Pick Your Poison - Pick Your Dosage" We will do three separate 10 minute EMOMs. Pick the number of reps you start with. Add a rep, two reps, five reps, your call, each minute. Choose from: Wallballs Burpees Toes 2 Bar Push Ups Air Squats Muscle Ups (Bar or Ring) 10 AM WOD 20 Double Unders 10 Box Jumps 10 KB Swings 53/35 1 Rope Climb Fence Run Mandatory Rest 2 Minutes between each round. 5 Rounds for time 40 minute CAP (I know you're figuring, so it's 4 rest periods, totaling 8 minutes, leaving 32 minutes available for work. Divided by 5 rounds that gives you 6 minutes 24 seconds to do eac

CrossFit Kivnon 161028

SWOD- hang squat snatch 3/3/3/3/3 WOD- every 3 minutes for 30 minutes 200m run 10 KB sit-ups 53/35# the KB touches the floor above your head. If you don't feel comfortable with this go lighter. 5 back squat 155/135/108/73# this comes from the ground unless you have an injury, it can come from the rack Rx+:   body weight squat for men, 80% body weight for women, add 2 bar mu each round

CrossFit Kivnon 161027

WOD- 10 min AMRAP 5 squat cleans 135/115/93/63# 7 HR push ups sub elevated push ups (on box/bench) Rest 3 min WOD- 10 min AMRAP 10 pistol squats (5 each leg) sub banded pistols 7 push press 135/115/93/63# Rest 3 min 5 min to find max clean and jerk Rx+ 155/113 and 53/35# pistols

CrossFit Kivnon 161026

Hero WOD Wednesday! Show up and find out! No cherry pickers today! Work out hard! Work out often! Constantly varied!

CrossFit Kivnon 161025

SWOD- 20 min to Alternate between A1 and A2. Use the same weight for back squat as your OHS. If you can't safely set the load on your back from the oh position drop it rack it then back squat it A1. Ohs 3/3/3/3/3 A2. Back squat 7/7/7/7/7 WOD- for time 20 min cap 400m run 10 T2B sub k2e sub knees to 90 10 clean and jerk 135/115/93/63# 400m run 10 T2B sub k2e sub knees to 90 10 clean and jerk 135/115/93/63# 400m run 10 T2B sub k2e sub knees to 90 10 clean and jerk 135/115/93/63# Rx+ 185/138#

CrossFit Kivnon 161024

SWOD- strict press 6/6/6/6/6 Benchmark WOD "Diane" for time 21-15-9 reps: Deadlift 225/185/153/133# HSPU sub KB/db Strict press

CrossFit Kivnon 161022

9AM (Free WOD) Teams of 2 or 3 Complete 3 rounds for time: 50 Burpees 75 Air Squats 100 KB Swings 53/35 10 AM WOD For Time: 400m run 21 C2B 21 OHS 115/85/83/63 21 Wallballs 20/14 400m run 15 C2B 15 OHS 15 WB 400m run 9 C2B 9 OHS 9 WB

CrossFit Kivnon 161021

Great job on the heavy power cleans and TGUs!!! SWOD- hang squat snatch 5/5/5/5/5. Try to find a new five rep max. This should be touch and go WOD- EMOTM FOR 18 min First min- 6 deadlifts 135/115/93/63# 5 bar jump overs (start and land with two feet) Second min- 10 db/KB Snatch 45/25# Rx+ deadlift 225/205/173/135# and 70/53# snatch ... you have to do both

CrossFit Kivnon 161020

MWOD- alternate between 1 and 2 for 3 cycles (9 min) A1: couch stretch: 1 min each leg A2: paleo chair- 1 min SWOD- 10 min: TGU 4/4/4/4/4 (2 each side). You are shooting for a heavy set of two for each side in ten minutes, u can alternate between sides WOD- for time 10 min cap 9-7-5-3 Power clean 225/185/148/83# THIS SHOULD FEEL HEAVY! Challenge yourself. HSPU sub L-sir strict press with KB/db, no stacking of more then one ab mat, focus on full ROM(range of motion)

CrossFit Kivnon 161019

Hero WOD Wednesday: "Whitten" 5 rounds for time 22 KB swings 70/53/53/35# 22 box-jumps @24/20" 400 meter run 22 burpees, 22 wall-ball shots @20/14# Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

CrossFit Kivnon 161018

SWOD- 20 minutes to alternate between A1 and 2. Use the same weight for your back squat as your OHS A1. 4/4/4/4/4 ohs sub front squat if u have an injury A2. 6/6/6/6/6 back squat WOD- 20 min AMRAP 3 squat snatch 135/115/93/63# 5 Ohs 135/115/93/63# 1 fence run with medball 20/14# Rx+ 155/103#

CrossFit Kivnon 161017

A. SWOD- 10 min for 8/8/8/8/8 strict press try to increase weight every set B. WOD-"Grace" for time... 10 min cap 30 clean and jerk 135/115/93/63# C. WOD- 10 min AMARAP 10 push-ups sub elevated push-ups 10 sit-ups 10 pull-ups sub jumping pull-ups Rx+ ring push-ups, T2B and bar muscle ups

CrossFit Kivnon 161015

9 AM WOD (Free class, bring your friends and family) IT'S A CHIPPER! 30 minute time cap. 800m Run 100 Double-Unders or 200 Singles 50 Air Squats 50 Sit-ups or 25 Toes to Bar 25 Push-ups 50 Sit-up or 25 Toes to Bar 50 Air Squats 100 Double-Unders or 200 Singles 800m Run 10 AM WOD Every other minute on the minute for 40 minutes (20 sets) 2 DEADLIFTS (concentrate on straight bar path) 2 SQUAT CLEANS (concentrate on trigger, tall shrug, fast feet) 2 SPLIT JERKS (not push press, not push jerk, do a proper split jerk) Start light, and try to add weight every round or every other round. Partner up and do alternating minutes if you want......

CrossFit Kivnon 161014

SWOD- hang squat snatch 7/7/7/6/5 WOD- for time Buy in- 20 power cleans 155/135/103/83# Three rounds- 20 double unders sub 60 singles 15 over head squats with 45/25# plate Cash out- 20 burpee

CrossFit Kivnon 161013

SWOD- 12 min to- A1. Ghd back extensions 10/10/10/10/10 add weight if u can A2. Strict T2B sub strict knees to elbows sub strict knees to 90 5/5/5/5/5 WOD- 6 min EMOTM 10kb swings 70/53/53/35# 5 hr push ups sub elevated push-ups Rest 2 min WOD- 8 min AMRAP 1 fence run 10 barbell rows 135/115/93/43#

CrossFit Kivnon 161012

Pick your poison: Hero WOD Lee for time or Hero WOD Jerry for time: "Lee" 5 Rounds: 400 meter run 1 Deadlift 345/275/233/143# 3 Squat cleans @185/135/123/73# 5 Push jerks @185/135/123/73# 3 Muscle-ups ( ring or bar) sub 5 C2B pull-ups 1 Rope climb @15ft sub pulling yourself up from a lying position to a standing position "Jerry" For time: 1 mile run 2k row 1 mile run U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in G

CrossFit Kivnon 161011

161011 SWOD- ohs 8/7/6/5/5 shoot for a 5rm ohs WOD: for time 21-15-9 Inverted burpees (sit-up into a handstand on the wall) sub 1 burpee + 1 sit-up G2Oh 95/75/63/33# Rx+ 135/115/93/63# snatch (squat or power + burpee ring muscle ups instead of inverted burpees

CrossFit Kivnon 161010

Partner WOD - 30 minute AMRAP 20 front squats (not from the rack) 155/135/116/73 While Partner A is squatting B does burpees. Switch as needed. 20 jerks 155/135/116/73 While Partner A is performing jerks B holds a plank. Switch as needed. If you stop planking your partner must stop lifting. 200m run with barbell Rx+ 185/155/133/93 front squat, 45/25 plate on the back of the partner planking.

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