CrossFit Kivnon 170531

Hero WOD Wednesday For time: "Morrison" 50-40-30-20-10 reps: wall-ball shots @20/14LBS, Box jumps @24/20" Kettle bell swings @53/35# U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

CrossFit kivnon 170530

SWOD- bench press 6/5/5/4/2/1. 12min SWOD- for time 21-15-9 Hang clean 205/143 masters 185/133# Du Sit-ups

CrossFit Kivnon 170529

Only one class... 9am "Murph" for time!!! Friends and family welcome!!!!! 1 mile run 100 pull-ups 200 push-ups 300 airsquats 1 mile run If you have a weighted vest wear it This is a chipper. Start at the top end at the bottom. Movements can be modified and shared with a partner. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

CrossFit Kivnon 170527

9AM Free WOD Fence run 21 Air squats, 21 Burpees, 21 Sit-ups 200 meter run 15 Air squats, 15 Burpees, 15 Sit-ups 400 meter run 9 Air squats, 9 Burpees, 9 Sit-ups 400 meter run 15 Air squats, 15 Burpees, 15 Sit-ups 200 meter run 21 Air squats, 21 Burpees, 21 Sit-ups Fence run 10 AM WOD Active recovery - 1 mile run or 2K row at conversational pace 10 sloooooooow perfect lunges 15 candlesticks 20 minutes roll out and stretch

CrossFit Kivnon 170526

Regional 17.5 modified for time 21-15-9 reps for time of: •Bar Muscle-ups  •Single-arm overhead squats Men use an 70# kb Women use a 53# kb Masters 53/35# kb *if you can do pull ups and dips then sub a jumping muscle up, if you don't have muscle ups yet sub 21 pull-ups + 21 dips on rings or box , then 15+15 then 9+9

CrossFit Kivnon 170525

SWOD-- 1 RM clean and jerk in 25 min.  We did clean and jerk last week for 2. You should have a good idea of where you are at on this! WOD- 10 min AMRAP.,, murph prep 3hr push-ups 6 deadlift 225/163 masters 185/123# 9 wall ball shots 20/14#

CrossFit Kivnon 170524

Hero WOD "Small" Three rounds for time of: 55 min cap.. don't be late!!!  Row 1000 meters 50 Burpees 50 Box jumps, 24/20"  Run 800 meters We will not have enough rowers, so you can start on runs or burpees or box jumps! U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charn

CrossFit Kivnon 170523

SWOD- push press shoot for 3rm in 13min WOD- for time 25 min cap 3 squat snatch 95/63 masters 75/43# 50 double unders sub 150 singles or 50 attempts 3 squat snatch 115/83# masters 85/53# 50 double unders sub 150 singles or 50 attempts 3 squat snatch 135/93# masters 95/63# 50 double unders sub 150 singles or 50 attempts 3 squat snatch 165/118# masters 115/83# 50 double unders sub 150 singles or 50 attempts Challenge yourself. Go up each round in weight

CrossFit Kivnon 170522

One week from today "Murp"@ 9am. It's a tough fun wod. Your legs should be tired today during the wod to help you get comfortable with being uncomfortable during "murph" SWOD- 10/10/10/10/10 front squat ALL SETS AT 60% of 1 rm max front squat. 20 min WOD- 20 min AMRAP 3 push-ups with 25/10# plate on your back 6 pull-ups holding 25/10# plate with legs 9 airsquats holding 25/10# plate 1 fence run holding 25/10# plate *if you aren't able to do these movements with the weight then scale down or don't carry the weight and focus on full ROM on the push-ups, pull ups and airsquats

CrossFit Kivnon 170520

9 AM Free WOD Partners 15 minute AMRAP one working at a time, 400m run rest 5 minutes Then, one working at a time, 5 minutes plank 5 minutes max air squats and sit-ups (you can alternate, or stick with one) 5 minutes max burpees 10 AM WOD Every other minute on the minute, perform 2 bear reps 15 sets Suggested you add weight on the 3rd, 6th, 9th, and 12th sets and build to a heavy double.

CrossFit Kivnon 170519

30 Minute EMOM 1st minute - 8 deadlifts 185/133 2nd minute - 20 double unders 3rd minute - fence run

CrossFit Kivnon 170518

SWOD- 18 min A. push press 5/5/5/5/5 B. Barbell row 5/5/5/5/5 WOD- for time 21-15-9 Power cleans 135/93# masters 115/63# Push ups (chest to the floor)

CrossFit Kivnon 170517

Hero WOD "White" for time- 5 rounds: 3  rope climbs 10 toes-to-bar 21 walking lunges with 45/25# plate overhead, 400 meter run U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Crossfit Kivnon 170516

WOD- murph prep 15 min AMRAP 10 pull-ups 20 push ups 30air squats 400m run 5 min rest WOD- 8 min to find 2 rm clean and jerk, no rest between reps

Crossfit Kivnon 170515

WOD- for time Four rounds for time. 40 min cap 5 snatch grip deadlift 135/93# masters 115/63# 7 HSPU 5 hang power snatch 135/93# masters 115/63# 7 burpees over the bar 5 squat snatch 135/93# masters 115/63# 7 wall ball shots 20/14# 200m run Use the same weight for all movements

CrossFit Kivnon 170513

9 AM Free WOD Partners Run 200 meters together, come back in the door, look at clock, then max wall balls (between the two of you) in one minute. 20/14 Check clock, rest 2 minutes, then head back out the door together. Repeat for 5 rounds total, try to increase the wall ball reps each round. 10 AM WOD 25 minute AMRAP 10 burpees 15 chest to bar pull-ups 20 box jumps 20/24 400m run

CrossFit Kivnon 170512

SWOD- 3/3/3/3/3 bench press in 17min WOD- EMOTM for 10 min 2 front squats 225/158 masters 175/123# 5 burpees * this should be heavy for you, pick a weight that is challenging, if there is enough racks get it off the rack so you can go heavier. WOD- SMMF, 3 min max Alternating Dumbell snatch 45/25#

Crossfit Kivnon 170511

WOD- for time 35 min cap 1 mile run 10 pull-ups 10 ohs 115/83# masters 95/63# 800m run 20 pull-ups 20 ohs 115/83# masters 95/63# 400m run 30 pull-ups 30 ohs 115/83# masters 95/63#

CrossFit Kivnon 170510

HERO WOD WEDNESDAY "DT" for time 5 rounds for time of: 12 Deadlifts, 155/103 lbs 9 Hang Power Cleans, 155/103 lbs 6 Push Jerks, 155/103 lbs In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

CrossFit Kivnon 170509

For today add the reps for all wods. You will give one number to the coach so keep track of your reps. WOD- 5 max calorie row Rest 2 min WOD-  5 min max reps 10 GHD sit-ups sub T2B if ghds are taking 5 air squats Rest 2 min WOD-  5 min max reps 10 kb swings 70/53# 5 hr push-ups Rest 2min WOD- 5 min max reps 10 box jumps 24/20" 6 pistol squats sub assisted pistols

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