CrossFit Kivnon 170331

8 Minute AMRAP 5 squat cleans 5 push press 135/115/103/73 Rest 5 minutes 8 Minute AMRAP 5 power snatch 10 pushups 135/115/103/73

CrossFit Kivnon 170330

SWOD- EMOTM for 20 min First min- 4 back squats from the rack 225/153# masters 205/133# Second min- 8 kb swings 70/53# Alternate between movements * you will have to partner up for the squat racks... work with some who does similar weight. One partner starts on the back squat and the other starts on the kb swings WOD- death by 40ft shuttle run inside the box (10 mat widths) 1x40ft run the first min 2x40ft run the second min 3x40ft run the third min and so on Until you fail, keep track of how many runs/minutes completed. Once u fail cheer the other members on Count completed runs as reps

CrossFit Kivnon 170329

Hero wod Wednesday!!! "Abbate" for time Run 1 mile sub 2k row 21 clean and jerks 155/103# masters 135/73# Run 800 meters (the 800m run not two 400m runs) 21 clean and jerks 155/103# masters 135/73# Run 1 mile sub 2k row

CrossFit Kivnon 170328

WOD- 4 rounds for time 3 deadlifts 275/193, masters 225/153# 5 bar muscle ups sub banded Mu sub 5 dips+5 pull ups 7 HSPU sub 7 sec hand stand hold sub 7 L-sit db press sub 7 pike push-ups The deadlift needs to be challenging! SMMF- 2 min max sit ups Cool down- roll out quads

CrossFit Kivnon 170327

WOD- 3 rounds for time 18 min cap or 17.5 clock will keep running for you SCALE TO FINISH THIS WOD UNDER THE TIME CAP 10 hang to over head 95/63# masters 75/43# 10 burpee box jump overs 24/20" 400m run SWOD- hang power clean 15 min cap 3-3-3-3-3... u don't count your first set as a working set until u reach 75-80% of your 1 rep. You have 15 min to do this. Once you hit a successful 3 rep add weight.

CrossFit Kivnon 170325

9 AM Free WOD! 25 Minute AMRAP 10 overhead plate walking lunges 45/25 400m run 10 weighted sit-ups 45/25 200m run 10 burpees Fence run (beginners pick your weight) 10 AM WOD 17.5 or run a mile at conversational pace, roll out, stretch Don't forget! 11AM Olympic class and 12 noon Gymnastics!

CrossFit Kivnon 170324

Open wod 17.5 For time: Ten rounds of : 9 thrusters 95/65-# 35 Double unders Masters- 65/45# and double unders Scaled-65/45# and singles

CrossFit Kivnon 170323

SWOD- you can start with A,B, C or D and you don't have to alternate A. Weighted pull ups 10/9/8/7/6/5/4/3/2/1 B. Bench press 10/9/8/7/6/5/4/3/2/1 C. GHD sit-ups 10/10/10/10/10 sub strict K2 90 D. Barbell rows 10/9/8/7/6/5/4/3/2/1

CrossFit Kivnon 170322

Today is coach Kristina's birthday!! She wanted to program a wod!! Here it is!! You got this!! WOD- for time 40 min cap Cash in 1993m row or run 2000m (800x2 + 400x1) 3 rounds 22 clean & jerks 135/93#, Rx+ 155/113# your shoulders are tired from the push press go lighter  22 double unders sub 88 singles  22 back squats 135/93#,  Rx+ 155/113# from the ground 22 kb swings 53/35# Rx+ 70/53# Buy out 24 bar facing burpees

CrossFit Kivnon 170321

WOD- five rounds for time 1fence run 25 box Jumps 24/20" 25 Sit-ups 25 push press 135/93 masters 115/63# WOD- 8 min AMRAP 1 hang power snatch Rx+155/103#, RX 135/93# masters 115/73# 1 ohs 1 squat snatch 1 ohs 5 HSPU sub 5 wall walks sub 5 Barbell strict press

CrossFit Kivnon 170320

SWOD-20 minutes to front squat 4/4/4/4/4 increase weight each set... shoot for a 4rep max WOD- 13 min AMRAP or 17.4 10 squat clean 95/63# masters 75/43# 10 T2B sub k2e sub knees to 90 WOD- 8 min to work up to a 1 rep max bear complex. ( 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press) or ( put it together... one squat clean into a thruster into a back squat into a press)

CrossFit Kivnon 170318

9 AM Free Class Tackles a HERO WOD! U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. "Loredo" Six rounds for time of: 24 Air Squats 24 Push-ups 24 Walking lunge steps Run 400 meters 10 AM Open WOD 17.4 or 1 mile run at conversational pace, work on a weakness,

CrossFit Kivnon 170317

Open wod 17.4 is open wod 16.4 AMRAP in 13 minutes: 55 deadlifts 225/155# scaled  135/95# masters men (60+) 185# 55 wall-ball shots 20/14# masters 60+ 9ft is Rx 55-calorie row, 55 handstand push-ups masters men Rx (60+) push presses 95#, scaled- hand release push-ups We will run heats

CrossFit Kivnon 170316

WOD- four rounds for time 25 min cap 800m run 10 front squats 95/63# 5 ring muscle ups sub 10 dips on a box or rings no pull ups WOD- 8 min AMRAP 10 burpees 10 sit-ups

CrossFit Kivnon 170315

WOD- for time 10-9-8-7-6-5-4-3-2-1 Clean and jerk 185/133#, masters 135/93# Pull-ups sub banded strict pull-ups SWOD- 10 min Work up to a heavy 2 rep push jerk from the rack

CrossFit Kivnon 170314

SWOD- 20 min to find 2rm deadlift WOD- four rounds for time 20 min cap 25 kb swings 53/35, RX+ 70/53# 25 push ups sub elevated push ups 25 double unders sub 100 singles 25 kb lunges 53/35, RX+ 70/53# alternate between legs

CrossFit Kivnon 170313

WOD- 20 min AMRAP OR 17.3 5 hspu sub  5x 2sec hand stand holds sub L-sit 5 wall ball shots 24/20# 5 ohs 135/93#, 115/63# WOD- 10 min AMRAP Body weight men/ 80% BW females, masters 80% BW men, 60% body weight females 1 power clean 1 front squat 1 jerk WOD- 5 min AMRAP- these are sprints!!! 200m sprint 5 sit-ups

CrossFit Kivnon 170311

9 AM Free WOD Running! You know you have to do it sometime, might as well be on a sunny Saturday morning with friends! Pick your distance could be a fence run, 200, 400, 800. Stick with one or switch it up. Run with a parter or by yourself. Push a pace you normally don't, you might surprise yourself. With a running clock, perform 8 rounds, 2 minute rest between rounds. 10 AM WOD The class will warm up together and those that need 17.3 will get after it. If you're not doing 17.3, work on a weakness or roll out, stretch.

CrossFit Kivnon 170310

Open 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65# Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95# *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185\135# *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225\155# *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245175# Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265185# *If all reps are completed, time cap extends by 4 minutes. Masters men Rx 75/105/135/155/185/205# men and chin over the bar for ullups SUBMIT SCORES ▸ Deadline: MON, MAR 13, 5 PM

CrossFit Kivnon 170309

WOD- for time 20 min cap 21-15-9 Box jumps 24/20# SDHP 135/93 masters 115/63# Sit ups WOD- 10 min AMRAP 1 farmer carry to fence and back carrying one 70/53# kb 7 hang power cleans 185/133# masters 155/93#

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