CrossFit Kivnon 180531

Sign up for the Kivnon Throwdown! August 4, 2018 SWOD- Bench Press 3RM .... 20 min cap WOD- 15 min AMRAP 7 HSPU sub 3 wall walks sub L sit press with db  5 squat cleans 185/133# masters 135/93# I fence run

CrossFit Kivnon 180530

SWOD-  Back Squat 3/3/3/3/3 all sets at or above 95% of 1 rm 25 min cap!!!! Your working sets dont start until you get to 95% or above this should be tough... if you dont know your 1rm shoot for a weight that you struggle to get 3 and do it five sets!! Hero wod “Randy” for Time.. 75 Power Snatches Men rx 75# Women rx 53# Masters rx 65/33# 8 MIN CAP

CrossFit Kivnon 180529

WOD- for time... there will be a cap Buy in- 50 double unders sub 50 du attempts sub 150 singles Three rounds of: 10 alternating db snatch 50/35# 10 box jumps/step ups 24/20" 10 burpees Cash out- 50 sit ups Rx+ burpee muscle ups

CrossFit Kivnon 180528

Hero wod!! “murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run 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. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

CrossFit Kivnon 180526

9 AM Free Class 22 Minute AMRAP 11 burpees 11 v -ups DB or KB Farmer carry to fence OR single plate carry to 200m (pick a challenging weight and commit for the whole 22 minutes) 1000 - 1200 open floor to members with coaching available. Have a good weekend! MURPH MONDAY!

CrossFit Kivnon 180525

Spend 15 minutes smashing, rolling out, stretching, etc. Work out those sore spots. Get warmed up, then - 12 Minute AMRAP 3 squat cleans 125/93 (masters 95/63) 15 sit ups 75 double unders (attempts count or 200 singles)

CrossFit Kivnon 180524

SWOD- Split Jerk (4 rep max) Last week we did a lot of volume for the split jerk. Today work up to a 4 rep max. You will have the whole class rest in between sets.

CrossFit Kivnon 180523

Hero WOD Wednesday “Bradley” 10 Rounds for time of: 100m Sprint which will be our fence run  10 Pull-ups sub jumping pull-ups sub banded pu 100m Sprint- fence run  10 Burpees Rest 30 seconds- TAKE A FULL 30 seconds rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan. If you have a 20# vest wear it... This isn’t Rx+ Also, to help avoid tearing your hands before murph on Monday ...

CrossFit Kivnon 180522

Back Squat (4/4/4/4/4 all sets at at or above 90% of 1rm) WOD- For time: 50 Kb squats 70/53 masters 53/35# 50 Kb swings 70/53 masters 53/35# 40 Kb squats 70/53 masters 53/35# 40 Kb swings 70/53 masters 53/35# 30 Kb squats 70/53 masters 53/35# 30 Kb swings 70/53 masters 53/35# 20 Kb squats 70/53 masters 53/35# 20 Kb swings 70/53 masters 53/35# 10 Kb squats 70/53 masters 53/35# 10 Kb swings 70/53 masters 53/35# Rx+ kb snatch 70/53 masters 53/35# Add 5/4/3/2/1 snatch at the end of each corresponding set: 50 50 5 Etc. There will be a time cap on this WOD push hard and get as far into the WOD as possible

CrossFit Kivnon 180521

WOD- 10 rounds for time 3 cleans (power or squat) 185/133# masters 145/98# 10 push ups sub knee push ups RX+ 205/153# CHEST TO THE FLOOR ELBOWS LOCKED OUT DON'T CHEAT YOURSELF ON RANGE OF MOTION

CrossFit Kivnon 180519

9 AM Free WOD 12 minute AMRAP If partners, 400m run, 1 at a time, tag at the door. If team of 3, 200m run, 1 at a time, tag at the door. 5 minute rest 12 minute AMRAP If partners, A in plank while B completes 10 burpees, then switch If teams, A in plank while B completes 5 then C completes five, then rotate Score is total runs accomplished plus total planks completed 1000 - 1200 open floor for members with coaching available.

CrossFit Kivnon 180518

Split Jerk (10/9/8/7/6/5/4/3/2/1) 7pm will be max bench press with coach Matt... show up and lift some S@&t!

CrossFit Kivnon 180517

WOD- for time ... some "murph" prep 1200m run (800+400) 50 sit-ups 150 push-ups 250 air squats 1200m run (800+400) If you didn’t do the hero wod sub pull-ups instead of sit-ups. If u did the hero wod do the sit-ups so your lats can rest! Don’t do that many pull-ups two days in a row Wear a 20# vest if you got one

CrossFit Kivnon 180516

HERO WOD WEDNESDAY!! “Bradshaw” 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts 225/153# masters 175/123# DL 12 Pull-ups 24 Double-unders 225/153# masters 175/123# DL Sub x3 for singles or x1 for DU attempts Sub jumping pull-ups- don’t cheat yourself Sub wall walks or sub hand stand holds for 10sec for HSPU U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his

CrossFit Kivnon 180515

SWOD- 15 min to find a 1RM PUSH PRESS) We have been working up to a 1rm over the last few week.. shoulders should be warmed up from the thrusters on Monday! Focus on Midline stabilization, drive through the foot and squeeze those glutes!! WOD- 6 rounds for time 1 fence run 5 hang power cleans 155/103 masters 135/93# 15 min cap

CrossFit Kivnon 180514

SWOD- Back Squat (5/5/5/5/5 ... 25 min cap) All sets at 80% of 1RM of higher WOD-8 min AMRAP 3 thrusters 135/95 masters 95/63# 6 burpees

CrossFit Kivnon 180512

9 AM Free WOD! 20 Minute EMOM Minute 1 6 power cleans 135/93 or 12 KB Swings Minute 2 6 DB Thrusters or 12 Wall-balls (AHAP) Minute 3 6 Burpee toes to bar (or knee to 90) Minute 4 6 Alternating pistols (or assisted) 1000 - 1200 open floor for members with coaching available.

CrossFit Kivnon 180511

SWOD- Squat Snatch 1 rep max 7pm class will be 1rm back squat with coach Matt!! Show up and lift some S...t!!

CrossFit Kivnon 180510

Keep track of total reps for all three rounds. You will submit one number Wod- AMRAP: as many reps as possible 5 min AMRAP 5 S2oh 95/63# masters 75/33# 5 burpees Rest 2 min 5 min AMRAP 10 box step ups with 53/35# kb 10 kb swings 53/35# kb Rest 2 min 5 min AMRAP 5 HSPU 5 T2B sub 5 k2e sub knees to 90

CrossFit Kivnon 180509

"Noah" For Time- Buy-in: 67 Push-Ups Then, 3 Rounds of: 800 meter Run 23 Pull-Ups 23 Wall Ball Shots 21 Deadlifts (165/103) Cash-out: 67 Push-Ups "Noah" was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate of Noah's. Their fire academy class was 167; hence, the buy-in and cash-out. Noah was number 23 in roll call; therefore, 23 reps for pull-ups and wall ball shots. The 21 deadlifts are from Noah's age: 21. 1.5 miles is the total of the 3 rounds of 800 meter run which was the part of the aca

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