CrossFit Kivnon 180630

9 AM Free Class - Against a running clock: Complete 5 rounds: 200 meter run 10 situps 8 burpees 6 jumping air squats Rest as needed between rounds, record your fastest time. These should be all out sprints. 1000 - 1200 open floor for members with coaching available.

CrossFit Kivnon 180629

SWOD- Shoulder Press (5x3 all sets at 90% of 1rm or above) 15 min cap Partner WOD- three rounds for time 400m med ball run with partner switch as needed 20/14# 50 cleans 95/63# 40 ghd sit-ups Share reps with your partner

CrossFit Kivnon 180628

Mobility Repeat 3x A1. Left leg couch stretch 1 min A2. Right leg couch stretch 1 min A3. Paleo chair 1 min- hold on to the rig if u need to Repeat 3x B1. Bully stretch right arm 1 min B2. Bully stretch left arm 1 min B3. Dead hang on rig 30 seconds WOD-15 min AMRAP 10 lunges with 2 plates 45/25# 10 sit-ups with 1 plate 45/25 ... touch plate above your head and past your feet 10 ghd extensions with 53/35#kb 1 fence walk with 2 plates in a farmer carry position not on your back 45/25

CrossFit Kivnon 180627

The Seven (Time) 40 min cap 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Eliza

CrossFit Kivnon 180626

SWOD- in no particular order... WORK QUICKLY A.Overhead Squat (9/8/7/6/5 shoot for a new 5 rep max ohs) B. Squat Snatch (5 rep max... shoot for touch n go) C. Bench Press (5 rep max bench press) D. Pull-ups (100 strict pull-ups ) Try to accumulate in between the other movements 100 strict pull-ups sub strict banded pull-ups sub ring rows

CrossFit Kivnon 180625

Beata’s farewell wod- 200 Double unders sub 500 singles 100 air squats 50 KB swings 50/35# 40 box jumps 24/20# 30 G2Oh 135/95, masters 95/63# 200 Double unders sub 500 singles 100 air squats 50 KB swings 50/35# 40 box jumps 24/20# 30 G2Oh 135/95, masters 95/63#

CrossFit Kivnon 180623

9 AM Free Class Partners Every Other Minute on the Minute 30 Minutes Team completes : 20 wallballs 10 burpees 5 box jumps Split however you want, one working at a time. 1000 - 1200 open floor for members with coaching available.

CrossFit Kivnon 180622

Strict Press (4/4/4/4/4) 20 minutes time cap All sets 85% or above 1 rep max Look at your performance history on Wodify to see what your % should be. If you don't have a history, your should show up more often or start logging. :) Metcon (AMRAP - Rounds and Reps) 13 Minute AMRAP 20 burpees 10 DB clean and jerks 10 GHD back extensions 10 two hand overhead triceps extensions Use a single 50/35 DB (RX+ 75/50)

CrossFit Kivnon 180621

"Daniel son" for time.  40 ghd situps sub 60 situps 50 box jump overs 24/20" 5 cleans 225/168 masters 165/103 2k row 50 pistols sub banded pistols 1 mile run 3 rope climbs sub 3 pulls from the ground 40 min cap If thee class is full... Half the class will do row first and half will do run first

CrossFit Kivnon 180620

Hero wod "B-1" (Time) 3 Rounds for Time 400 meter Run 21 Kettlebell Swings 53/35# 15 Knees-to-Elbow 9 Ring Dips sub banded ring dips sub box dips Private Benjamin Ranaudo was killed in Afghanistan by an anti-personnel explosive device on July 18, 2009 (more info). He was just 22. Rx+ wear a weight vest 20/14# Ben trained with the crew at CrossFit North Queensland (AUS) before being deployed. They created this workout to honor him. The "B-1" Hero WOD (aka: "B-1 Australian Hero WOD") was first posted as their workout of the day for July 21, 2009.

CrossFit Kivnon 180619

WOD- 15 min amrap 1 snatch grip deadlift 1 squat snatch 1 ohs 1 Fence run 2 snatch grip deadlift 2 squat snatch 2 ohs 1 Fence run Add one rep to the snatch complex after each fence run Wod- 3 min max pull-ups

CrossFit Kivnon 180618

CrossFit Kivnon 180618 SWOD- A. Back Squat (1 rep max) You will have the whole class to find 1 rep max back squat and split jerk B. Split Jerk (1 rep max) You can start with either movement... you will have the whole class to find a new 1 rep max for each movement!

CrossFit Kivnon 180616

No classes at the box today! Come out to Mission Beach and celebrate our 5th year anniversary! The grassy area next to the large parking lot in Belmont Park, just south of the coaster. WOD starts about nine (ish) BYOB and / or a side, we'll bring some meat and the grill.

CrossFit Kivnon 180615

5th anniversary beach WOD and BBQ June 16! NO CLASSES SATURDAY 6/16 SWOD- Strict press...10/9/8/7/6/5 ..... 15 min cap “Suns out guns out” WOD- 3 rounds for time there will be a cap ... 10 front squats 95/63# 10 push press 95/63 10 jumps over the bar ... must take off and land on two feet 10 straight bar curls 95/63# scale accordingly 10 skull crushers lying on the ground 95/63 scale accordingly 10 sit-ups Suns out guns out The curls and skull crushers will be the limiting factor ... scale the weight down on those movements

CrossFit Kivnon 180614

5th anniversary beach WOD and BBQ June 16! SWOD- snatch complex. 25 min to work up to a heavy load with out dropping the bar. 1 snatch grip deadlift 1 hang power snatch 1 hang squat snatch Perfect day to stay light and work on form WOD- 12 min AMRAP 10 box step ups with one kB 53/35# 1 fence run/walk with 2 plates 45/25# 10 kB snatches 53/35# 1 fence run/walk with 2 plates 45/25# Rx+ 70/53 for all movements with a KB You must finish the fence run/walk before times up to count

CrossFit Kivnon 180613

"Jenkins" (AMRAP - Rounds and Reps) AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings 53/35# 400 meter Run 50 Pull-Ups sub banded sub jumping 400 meter Run 50 Push-Ups 400 meter Run Split work between partners as needed. Run together. This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015. Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course. Trainees must c

CrossFit Kivnon 180612

5th anniversary beach WOD and BBQ June 16! NO classes Saturday the 16tg!! SWOD-Back Squat 5/5/5/5/5 all sets at 60% of 1 rep max 25 min cap Deloading week... 1 rep max will be next week WOD- 7 min AMRAP 9 wall ball shots 20/14# 6 power cleans 135/93#, masters 95/63# 3 ring muscles ups sub bar MU sub jumping MU sub c2b pull ups sub banded c2b

CrossFit Kivnon 180611

5th anniversary beach WOD and BBQ June 16! SWOD- Split Jerk 5/5/5/5/5 all sets at 60% of 1rep max... 18 min cap Deload week... 1 rep max will be next week WOD- 2 rounds for time .. 18 min cap We may stagger start times to accommodate the rowers 400m run 20 burpee box jump overs 24/20" 20 cal row 20 T2B sub k2e sub knees to 90

CrossFit Kivnon 180609

9 AM Free Class 5 rounds for time - (Scale appropriately) 400 meter run 20 box jumps 24/20 20 hand release pushups 1000 - 1200 Open floor for members.

CrossFit Kivnon 180608

5th anniversary beach WOD and BBQ June 16! SWOD- Deadlift (2/2/2/2/2/2) Establish a new 2rm deadlift... rest in between sets. 25 min cap. WOD- EMOTM for 10 min 5 deadlift 315/223# masters 265/163# 5 HSPU sub Lsit dB press/ 5 second handstand hold The deadlift should be a challenging weight... Add a bar muscle up each round only if you can do the wod Rx

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