CrossFit Kivnon 180331

Free 9 AM Class - 4 rounds for time - 400m run 1 minute max burpees 1 minute max sit-ups 1 minute plank 1 minute rest 1000 - 1200 open floor for members with coaching available.

CrossFit Kivnon 180330

Get ready for some heavy breathing, it's Brian Bazan's farewell WOD! ​ "FLIGHT SIMULATOR" ​ For Time (40 minute cap) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 ​Unbroken Double-Unders The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. If you do not have double-unders yet, do singles as written reps then spend the rest of the time under the cap working on your double-unders. If you're a double under ninja, and finish well under the cap, spend the time rolling out an

CrossFit Kivnon 180329

Not for time, set a pace where you're working, but not pushing too hard. Last two days been hard on legs, so the jogs are to shake them out a bit and unwind between TGU attempts. Work on your form. 200m run 6 TGUs 400m run 8 TGUs 800m run 8 TGUs 400m run 6 TGUs 200m run Go as heavy as you can with the TGUs and keep good form. If you can, try a bar, or a bar with weight, add weight as you work. Score is highest weight for a single TGU.

CrossFit Kivnon 180328

Skill Work Partners or Teams (spot each other) Spend 15 minutes working on your next handstand progression. Handstand to wall, nose to wall, handstand off the wall, or handstand walk. Then - 15 minute AMRAP 5 front squats off the floor 10 deadlifts 5 strict ring dips (sub in front of box or bench, feet out in front of you) 135 / 103 (115 / 73 Masters)

CrossFit Kivnon 180327

Overhead Squat 3 3 3 3 3 3 6 sets of 3 reps, work up in weight for each set. Then - For time - 21 - 15 - 9 Box jump up and overs 24 / 20 Hang power snatch 75 / 53

CrossFit Kivnon 180326

24 minute EMOM Minute 1 - 1 squat clean (from the floor) then 3 split jerks at 50% body weight Minute 2 - 6 pistols Minute 3 - 8 toes to bar

CrossFit Kivnon 180324

9 AM Free Class 200m run 20 push-ups 400m run 20 alternating DB or KB snatches (pick a challenging weight) 800m run 20 alternating DB or KB snatches 400m run 20 push-ups 200m run 1000 - 1200 open floor with coaching available.

CrossFit Kivnon 180323

WORKOUT 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 100 / 65 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

CrossFit Kivnon 031822

This is a bit of active recovery, no need to push, work together and try to keep the reps moving along at a decent pace - 22 Minute AMRAP Partners or teams - one working at a time - 25 WallBalls 20 / 14 50 DUs 25 Pull-ups 50 DUs 25 Clean and Jerk 95 / 63 50 DUs

CrossFit Kivnon 180321

4 Rounds for Time - 5 Power Snatch 155 / 103 (Masters 135 / 93) 15 Box Jumps 24 / 20 400m Run

CrossFit Kivnon 180320

After warm up, spend the class working up to a fairly heavy complex of - 1 power clean 1 hang power clean 1 front squat 1 split jerk (No Squat Cleans or Thrusters, each movement is it's own, no dropping the bar, work on your set up and explosiveness.) Then, either run at the end, or in heats during class if needed - (Coaches set the rowers up under the rig.) 7 Minute AMRAP 15 calorie row 15 push-ups Score is rounds and reps.

CrossFit Kivnon 180319

5 rounds for time : "Hanson" 30 Kettlebell Swings 70 / 53 30 Burpees 30 GHD situps 40 minute CAP This Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, May 2, 2009 (090502). Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

CrossFit Kivnon 180317

9 AM Free Class "Deck of Cards" 1000 - 1200 open floor with coaching available.

CrossFit Kivnon 180316

WORKOUT 18.4 21 deadlifts 225 / 155 21 handstand push-ups 15 deadlifts 225 / 155 15 handstand push-ups 9 deadlifts 225 / 125 9 handstand push-ups 21 deadlifts 315 / 205 50-ft. handstand walk 15 deadlifts 315 / 205 50-ft. handstand walk 9 deadlifts 315 / 205 50-ft. handstand walk Time cap: 9 minutes

CrossFit Kivnon 180315

The idea today is to let your body heal, grow, and get in a little active recovery. For your warm-up today run or walk a mile at a conversational pace if it's not raining. If it's raining, you can run anyways, or row an easy 2000 meters. When everyone comes back inside, or if you're running heats on the rowers, the coach will start the clock for a ten minute, take your time, AMRAP of - 6 walking Samson lunges with a 3 second hold at the bottom of each lunge (square the hips, upright torso, feel the trailing quad and the leading hamstring) 6 burpees with a 3 second hold at the bottom of the burpee (engage the lats and core, keep rigid and pop up, replacing your hands with your feet) 6 air squ

CrossFit Kivnon 180314

Brandon Luboff is leaving us this week, taking a hospital job in the L.A area, best wishes! This one's for him - Partners, break reps up as needed, one working at a time, reps are total, not each - For time: 400m run together or 250 ski erg / row each Grace 400m run together or 250 ski erg / row each Fran 400m run together or 250 ski erg / row each Grace 400m run together or 250 ski erg / row each Grace is 30 clean and jerks. Fran is 21-15-9 thrusters and pull-ups. Use a 135 / 103 barbell for all three. (Masters 115 / 83) 40 minute cap.

CrossFit Kivnon 180313

Bench Press 5, 5, 5, 5, 5 (5x5) Warm up well, multiple sets of 2's and 3's of increasing weight. Each working set of five should be a heavy set, not a warm up set, increase weight if you can across the sets, but start out with at least your 90% number for five reps.

CrossFit Kivnon 180312

25 Minute EMOM 5 cycles of the following - (If you start out of order, make sure you complete in same sequence) Minute 1 - 8 chest to bar pull-ups Minute 2 - 16 situps Minute 3 - 8 floor seated barbell shoulder press Minute 4 - 8 barbell good mornings Minute 5 - 8 jumping back squats with the barbell Barbell 75 / 53 Scale chest to bar with jumping chest to bar pull-ups

CrossFit Kivnon 180310

9AM Free WOD Partners 24 minute AMRAP Interval training - take turns doing a 400m run then 10 wall-balls, one always moving. Score is total wall ball shots. 1000 - 1200 open floor.

CrossFit Kivnon 180309

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes Read the scorecard for full event details. Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open. Scroll for scaling options.

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