CrossFit Kivnon 170831

SWOD- 15 minutes for: A1: bench press 2/2/2/2/2 A2: pistol squats 4/4/4/4/4 add weight if you can. 2 per leg * work quickly WOD- for time 25 min cap 20 HSPU sub pike push-ups or push-ups with jnees on box or bench 30 alternating db snatch 45/25# 40 sit-ups 50 double unders sub 150 singles 60 wall ball shots 20/14#

CrossFit Kivnon 170830

Hero wod WEDNESDAY!! "Roy" for time Five rounds for time of: 15 deadlift 225/163# 20 Box jumps, 24/20" 25 Pull-ups sub jumping pull ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

CrossFit Kivnon 170829

SWOD- find a 3rm max ohs. Record your reps leading up to it 3/3/3/3/3/3/3/3. This should take awhile... rest take your time. Don't skip this wod.. only way to get good at ohs is to practice ohs:) Extra credit- for Time 1000m row 30 snatch 95/63#

CrossFit Kivnon 170828

SWOD- 15 min for: 5/5/5/5/5 Hang Power Clean these are unbroken Record your heaviest reps of 5 in SugarWod WOD- three rounds for time 5 clean and jerk at 75% of your heaviest 5 from the SWOD for Rx 10 burpees 400m run

CrossFit Kivnon 170826

9 AM Free Class 22 minute AMRAP Partners, accumulate: 20 box jumps or step-ups 24/20 30 push-ups 40 alternating hand to chest taps in plank position 50 situps 10 AM Fundamentals (snatch and power snatch from first position) 11 AM OLY (split-jerk)

CrossFit Kivnon 170825

Spend 25 minutes working up to a heavy TGU, and / or try something different! Use a bar, bar with plates, med ball, single plate, etc. to test your balance and stability. Use your fitness! Play! Then ........ 18 minute EMOM Minute 1 - 4 strict HSPU Minute 2 - 8 T2B Minute 3 - 16 KB Swings (pick a challenging weight)

CrossFit Kivnon 170824

Hmmmmmm..... what's not sore... yep found it! SWOD- alternate between A1/2. 15 min A1. Weighted GHD sit-ups 10/10/10/10/10 sub regular GHD sit-ups A2. One min paleo chair between each set of GHD WOD- 4 rounds for time 4 deadlifts 245/173# masters 185/123 6 kb lunges 70/53# masters 53/35# 8 sit ups 50 double unders sub 150 singles

CrossFit Kivnon 170823

HERO WOD WEDNESDAY!!!!! "Hall" for time!! 5 Rounds: 3 cleans @225/155LBS this should be a challenging weight!  200-meter sprint 20 kb snatch 53/35 10 each arm 2 minute rest MUST TAKE THE REST!!! U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephe

CrossFit Kivnon 170822

Benchmark WOD- "CINDY" for time 20 min AMRAP: 5 Pull-ups sub jumping pull-ups today 10 Push-ups REAL PUSH-UPS... chest to the deck 15 Air squats Go hard in this one... we will repeat it!

CrossFit Kivnon 170821

SWOD- find a new 5 rm OHS 20min cap WOD-  15 min AMRAP 5 squat snatch 155/103# 1 fence run

CrossFit Kivnon 170819

9AM Free WOD 10 minute death by burpees rest 5 minutes 10 minute death by overhead plate walking lunge rest 5 minutes 10 minute death by 10m shuttle run 10 AM Fundamentals Class 11 AM Olympic lifting Class

CrossFit Kivnon 170818

"B-ridge farewell wod" FOR TIME: So for those of you who don't know Bridgette...she has been an ass kicker at the gym, a lifter turned runner and is one of the most consistent members other than Pat. She is a positive energy, an awesome person and the 530am won't be the same with out her. Good luck on your new adventure!! This is your hero wod Bridgette as you start a career in the military! Ps these are all the movements she wanted;) Buy in: 50 thrusters 75/53# Then 2 rounds of 10 wall balls shots 20/14# 10 dumbell snatch 45/25# 10 OHS 75/53# Cash out: 2 mile run

CrossFit Kivnon 170817

SWOD- 1 rep max Strict press 20 min WOD- for time 21-15-9 Deadlifts 185/133# T2B

CrossFit Kivnon 170816

HERO WOD WEDNESDAY "Wes" for time Run 800 meters with a 25/15# Then, 14 rounds of: •5 strict pull-ups  •4 burpee box jumps, 24/20# •3 cleans, 185/133# Then, run 800 meters with a 25/15#

CrossFit Kivnon 170815

SWOD- 30 min for 1 rep max front squat WOD- EMOTM for 10 min 2 front rack lunges (one each leg) INCREASE WEIGHT EACH MINUTE. From the rack if u can't clean the load from the ground

CrossFit Kivnon 170814

WOD- 10 min AMRAP 200m run 3 bar muscle ups sub C2B 5 HSPU sub wall walk sub Lsit press 7 hang power cleans 135/93# WOD- for Time 20 min cap 100 double unders sub 250 singles 100 sit ups 100 push ups sub knee push ups.. CHEST HITS THE GROUND

CrossFit Kivnon 170812

9 AM Free WOD Mini-Murph 800m run 50 pull-ups 100 push-ups 150 air squats 800m run You may mix in sit-ups for the pull-up and push-up reps in order to keep moving if needed. 40 minute cap. 10 AM Fundamentals Class 11AM OLY Class

CrossFit Kivnon 170811

Spend some time warming up properly, and then do 3 / 3 / 3 / 3 / 3 (five sets of three reps) Strict Shoulder Press All sets at 80% of your one rep max. If you need a little more excitement in your life, partner up and practice handstand walks with the same muscles you used yesterday in those nose to walls. Remember tight core, stretch tall, wide fingers on the floor.

CrossFit Kivnon 170810

24 Minute EMOM Minute 1 30 seconds handstand hold, nose to wall. (Sub wall walks if you can't hold, stay like a plank all the way up, and all the way down.) Minute 2 5 power snatches 135 / 103 Minute 3 Fence run

CrossFit Kivnon 170809

31 heroes!!!! AMRAP in 31 minutes: 8 Thrusters @155/103LBS, 6 Rope climbs @15 ft., 11 Box jumps @30/24", This is a partner WOD - Partner #1 will perform the work listed above. Parther #2 will run 400m with a plate (45/25LBS). Once partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m run, while Partner # 2 continues work wherever #1 left off. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were fro

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