CrossFit Kivnon 171130

SWOD- bench press 3/3/3/3/3. shoot for a new 3 rm. 20 min cap WOD- EMOTM for 20 min 3 HSPU sub pike push up on a bench /box 4 alternating DB snatch 45/25 (2 each arm) 5 T2B sub K2Elbow sub K290

CrossFit Kivnon 171129

We did this wod on 170719... try to beat your time! "Wittman" for time 30 min cap Seven rounds for time of: 15 kb swings 53/35#1 15 Power clean, 95/63# 15 Box jumps 24/20” U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

CrossFit Kivnon 171128

SWOD - find a new 4 rep max DEADLIFT! 25 min cap WOD-   4 rounds for time 16 min cap 200 m run 5 hang snatch (power or squat... if it’s heavy for you better squat snatch it) 155/103 masters 105/63# 10 pull-ups sub jumping pull-ups

CrossFit Kivnon 171127

SWOD-25 min cap.  back squat 5/5/5/5/5 all sets at or above 85% of 1 rm back squat from last week WOD- 10 min AMRAP 2clean and jerks 205/143 masters 155/93# 50 DU sub 150 singles

CrossFit Kivnon 171125

9 AM FREE CLASS 8 minute EMOM 5 burpees 5 box jumps 30/24 (bit higher than normal) 1 minute rest 8 minute EMOM 10 1 arm dumbbell overhead squats AHAP 1 minute rest 8 minute EMOM 10 candlesticks using the rig uprights OPEN BOX 10 to 12 No Fundamentals or OLY this weekend. If you want some one-on-one to attack a weakness, coaching will be available.

CrossFit Kivnon 171124

Normal hours today!! SWOD- bench press 20 min cap 5 rep max bench press WOD- for time 4 rounds 10 power snatch 95/63# masters 75/33# 10 push-ups 10 T2B sub k2e sub knees to 90 10 HSPU sub Lsit press with dumbbells

CrossFit Kivnon 171123

We are so very thankful for each and every one of you that have walked into our box. We truly enjoy seeing you every time. We wish nothing but health, happiness, and peace for you, your loved ones, and your friends. For those that want to work out at eight with us......... It's a CHIPPER! For time, with a partner or two to be thankful for, and your pet 20 or 14 pound "turkey"--- 50 alternating burpees 400m run together with med ball 50 alternating wall balls 400m run together with med ball 50 alternating med ball situps 400m run together with med ball 50 alternating med ball situps 400m run together with med ball 50 alternating wall balls 400m run together with med ball 50 alternating burpe

CrossFit Kivnon 171122

"Hortman" Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 air Squats 8 Muscle-ups sub jumping if you have strict pull-ups and strict dips sub 8 pull-ups + 8 dips YOU MUST COMPLETE THE RUN BEFORE THE CLOCKS RUNS OUT TO COUNT AS ONE REP U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

CrossFit Kivnon 171121

SWOD- deadlift 5/5/5/5/5.  25 min cap WOD- 20 min cap 21-15-9 Push press 95/63# masters 75/33# Burpees over the bar. Don’t have to face the bar but have two start and land on two feet!

CrossFit Kivnon 171120

SWOD- back squat 10/9/8/7/6/5/4/3/2/1 —25 min cap Today we are throwing some movements in for Vinh. Happy birthday man! It’s been a pleasure working out with you for the last 4+ Years! WOD- 15 min AMRAP 1 fence run 2 rope climbs 4 HSPU sub pike push-ups on bench/box 6 pistol squats with 25/10# plate sub banded pistols 12 hang cleans (power or squat) 155/103# masters 115 /73#

CrossFit Kivnon 171118

9 AM FREE WOD Bring a friend! 1 minute max box jumps 1 minute max reverse burpees with a wall ball 1 minute max hand release pushups 1 minute to complete a fence run 1 minute rest Repeat 4 times 10 AM FUNDAMENTALS 11 AM OLY

CrossFit Kivnon 171117

WOD- EMOTM for 15 min ... shoot for greater than 75% of Monday’s 1rm snatch 1 snatch grip deadlift 1 hang snatch (power or squat) 1 ohs 1 squat snatch WOD- Max dead hang on rig 5 min cap- once u drop your done WOD- 8 min AMRAP 10 kb swings 70/53# 20 mountain climbers (20 total)

CrossFit Kivnon 171116

Going to hit bench, back squat and deadlift for our next strength progression. SWOD- bench press 10/10/10/10/10. 15 min cap WOD- ... yesterday was all about pulling and tested our grip strength... so today let’s focus on pushing!! 20 min AMRAP 200m Run 5 HSPU sub pike push-ups on a box/bench 7 HR push-ups sub hr knee push-ups 9 back squat 95/63# masters 75/33#

CrossFit Kivnon 171115

Great job on snatch yesterday!! Mechanics, consistency and then intensity!! Hero wod Wednesday!! Show up early or on time  today!! Wod has a time cap of 45min so if you are late make sure you get warmed up... we can’t stop everyone else to warm up those who are late!!! HERO WOD WEDNESDAY! “DESFORGES” for time... 45 min cap!!! 5 rounds: 12 deadlifts @225/153LBS, 20 pull-ups sub jumping pull-ups  12 clean and jerks @135/93LBS, 20 knees to elbows sub knees to 90 U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12,

CrossFit Kivnon 171114

SWOD- 30 min cap 1RM squat snatch WOD- for time 10 min cap 800m Run 10 bar muscle ups sub jumping muscle ups from box if you have both pull-ups and dips sub C2B pull-ups 10 power snatch 95/63# masters 75/33# 10 push-ups sub knee push ups

CrossFit Kivnon 171113

SWOD- 1rm front squat. This should take you the whole class.. rest between reps

CrossFit Kivnon 171111

9 AM FREE WOD Bring a friend! Partner WOD for time - (30 minute cap) 100 walking lunges 10 200m relays (partners take turns, tag each time) 100 V-ups 10 200m relays 100 alternating leg pistols (partner assisted if needed, scale as necessary) 10 200m relays 10 AM FUNDAMENTALS 11 AM OLY Have a good day!

CrossFit Kivnon 171110

In honor  of  Veterans Day !! We have had a bunch of pull-ups this week and have repeated some stuff! Sometimes life throws the same crap at you... when it rains it pours! Read about these three brothers and suck it up... do it for them!! Score: you will give one number for rounds and one for rep for all three works here is an example: Jeremy 2+12 Ben.      1+25 Beau.     2+5 Total.  5+42 “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 135/93#, masters = 95/63  10 Burpees Over the Barbell... yes more Burpees  Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 135/93#, masters = 95/63# 20 P

CrossFit Kivnon 171109

SWOD- 1 rm push press... 20 min cap WOD- 15 min AMRAP 50 double unders sub 150 singles or 50 Du attempts 5 HSPU sub pike push-ups on box or bench 5 T2B sub K2E sub K290 5 Burpee box jump overs 24/20”

CrossFit Kivnon 171108

Hero wod Wednesday is benchmark Wednesday! We will be doing “murph” at 8am Sunday for big Jim who is an awesome member that is leaving to head to the east coast for an assignment! He hasn’t had the chance to do “murph” and wants to tackle it before he leaves!!! So lets hit that Sunday at 8am!!! For today: “Chelsea” for time EMOM in 30 minutes 5 Pull-Ups 10 Push-ups 15 airsquats

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