CrossFit Kivnon 171031

SWOD- 30 min to: A-front squat 2/2/2/2/2 B-push Press 2/2/2/2/2 WOD- 12 min AMRAP 10 wall ball shots 20/14# 10 pull-ups sub jumping pull-ups 10 kb thrusters 70/53# masters 53/35# 10 HR push-ups For the kb thruster you use one kb and hold the horn with both hands on the side.. then squat it and press it

CrossFit Kivnon 171028

9AM Free WOD Two rounds for time: 400m run 30 second paleo chair 30 air squats 30 second paleo chair 400m run 30 second plank 20 push-ups 30 second plank 400m run 30 second dead hang 10 pull-ups 30 second dead hang Try not to move your feet on the paleo chair and squats, your hands on the plank and push-ups or let go of the bar on the dead-hang and pull-ups. 10 AM Fundamentals Class 11 AM OLY Class

CrossFit Kivnon 171027

WOD- 7 min AMRAP 20 double unders sub 70 singles or 20 du attempts 1 fence run WOD- 7 min AMRAP 20 sit-ups 20 jumping air squats

CrossFit Kivnon 171026

WOD- 14 rounds for “the Oliver’s “ for time 40 min cap Rachel likes cleans, deadlifts, wall balls and Burpees !!! Do this WOD for the Oliver’s !!! They have been awesome members of the gym! We love them and are bummed to see them go!!! Have fun up in north county! Drop in any time! 2 cleans (power or squat) 205/153# masters 155/108# 4 Deadlifts 205/153# masters 155/108# 6 wall ball shots 20/14# 8 Burpees

CrossFit Kivnon 171026

WOD- 14 rounds for “the Oliver’s “ for time 40 min cap Rachel likes cleans, deadlifts, wall balls and Burpees !!! Do this WOD for the Oliver’s !!! They have been awesome members of the gym! We love them and are bummed to see them go!!! Have fun up in north county! Drop in any time! 2 cleans (power or squat) 205/153# masters 155/108# 4 Deadlifts 205/153# masters 155/108# 6 wall ball shots 20/14# 8 Burpees

CrossFit Kivnon 171025

Refer to 170517 ... did this back in May try to beat your time Hero WOD “White” - for time 5 rounds: 15 ft rope climb, 3 ascents, 10 toes-to-bar sub knees to elbows  21 walking lunges with 45/25 LBS 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 sist

CrossFit Kivnon 171024

SWOD- push press 8/7/6/5/4/4. 20 min cap WOD- EMOTM FOR 13 min 5 DB snatch right arm 45/25# 5 DB push press right arm 45/25# 5 DB snatch left arm 45/25# 5 DB push press left arm 45/25#

CrossFit Kivnon 171023

SWOD- 20 min cap 3/3/3/3/3/3/3 increase weight each set.. shoot for a new 3 Rm front squat WOD- 4 rounds for time 13 min cap 1 fence run 3 burpees 5 squat cleans 185/133# masters 135/93# 7 HSPU sub pike push ups

CrossFit Kivnon 171021

9AM Free WOD Partners - "LostsaSquats" With a running clock - 10 minute AMRAP A runs 400 while B completes 8 burpees, switch back and forth for the 10 minutes Rest 4 minutes 10 minute CAP to complete 100 wall balls Rest 4 minutes 10 minute CAP to complete 100 box jumps Count total max reps for SugarWOD. Each 400 counts as one rep. 10 AM Fundamentals 11 AM OLY

CrossFit Kivnon 171020

SWOD- 20 min to work up to a 5rep max push press NOT A PUSH JERK:) WOD- 10 min AMRAP 5 wall ball shots 20/14# 5 push-ups NEED TO GET THOSE PECKS MOVIN 5 T2B sub knees to elbows 5 bar muscle ups sub MU from a box/ bench if you can do C2B if not sub C2B pullups 20sec plank hold BE HONEST LOOK AT THE CLOCK

CrossFit Kivnon 171019

Skill WOD- 10 min to work on handstand walks sub wall walks sub handstand holds WOD- 2 rounds for time 30 min cap 1 fence run with 70/53# kb masters 53/35# 5 power cleans 225/173# masters 155/103# 1 mile run 5 power cleans 225/173# masters 155/103 1 fence run with 70/53# kb masters 53/35#

CrossFit Kivnon 171017

Hero wod Wednesday + a Pat Ryan twist Arrive early to get warmed up 40 min cap “Justin” + Pat Ryan for time 30-20-10 reps for time of: • Body-weight back squats 80% women , 80% masters men 50% masters women • Body-weight bench presses 80% women , 80% masters men 50% masters women • Strict pull-ups sub banded Cash out 62 Burpees for Pat Ryan U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfat

CrossFit Kivnon 171017

SWOD- 20 min to find new 5rep max squat snatch WOD- for time 15 min cap 21-15-9 Box jumps 24/20# Kb swings 70/53# masters 53/35# Push ups (CHEST TO THE FLOOR) sub elevated push-ups on a box or bench

CrossFit Kivnon 171016

SWOD- 20 min to alternate between: A1: weighted pull-ups 5/4/3/2/1 A2: GHD sit-ups 10/10/10/10/10 WOD- 12 min AMRAP 6 deadlifts 225/163# masters 185/133# 12 Burpees 18 double unders sub 50 singles

CrossFit Kivnon 171014

9AM FREE WOD Single, partners or teams (one working at a time) For time: Buy in with 80 situps and 40 burpees Run 1 mile together Cash out with 50 push-ups and 25 pull-ups 10AM Fundamentals 11AM OLY

CrossFit Kivnon 171013

SWOD- bench press 5/4/3/2/1..10 min cap work quickly WOD- total reps... ADD all reps up, give coach one number 3 min AMRAP 5 cal row 10 push-ups REST 1 min 3 min AMRAP 5 HSPU sub pike push-ups 10 air squats REST 1 min 3 min AMRAP 5 wall ball shots 20/14# 10 db snatch 45/25# (5 each arm)

CrossFit Kivnon 171012

WOD- for time 35 min cap 1 mile run 5 rope climbs sub 5 pulls from ground 10 GHD extensions 800m Run 5 rope climbs sub 5 pulls from ground 10 GHD extensions 400m Run 5 rope climbs sub 5 pulls from ground 10 GHD extensions 200m Run 5 rope climbs sub 5 pulls from ground 10 GHD extensions 1 fence run 5 rope climbs sub 5 pulls from ground 10 GHD extensions

CrossFit Kivnon 171011

Hero wod Wednesday “Double DT” 10 Rounds For Time 12 Deadlifts (155/103 lbs) 9 Hang Power Cleans (155/103 lbs) 6 Push Jerks (155/103 lbs) X2 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 171010

SWOD- 30 min cap Front squat- 10-9-8-7-6-5-5-4 WOD- “ANNIE” for time 13min cap 50-40-30-20-10  Double-unders sub x2 single unders  Sit-ups

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