CrossFit Kivnon 180731

SWOD- you will the whole class for these two lifts. Rest between attempts.  A. Squat Snatch (1 rep max!!! ) B. Overhead Squat (1 rep max! )

CrossFit Kivnon 180730

Skill - Max Reps Unbroken Double Unders (5 minute time cap) MetCon - 3 Rounds for Time - 15 Deadlifts 155/105 400m Run 10 Power Cleans 155/105 400m Run 5 Push Press 155/105

CrossFit Kivnon 180728

9 AM Free WOD Partners or Teams - 20 minute AMRAP 50 alternating DB snatch 50 jumping jacks Lunge to fence and back Team completes reps total, one working at a time, including the lunges. 10 AM Members WOD Timed event 1 2 minute rest Timed event 2 2 minute rest Timed event 3

CrossFit Kivnon 180727

For Time - 50 Double Unders 8 Toes to Bar 5 Overhead Squat 95/65 40 Double Unders 8 Toes to Bar 5 Overhead Squat 30 Double Unders 8 Toes to Bar 5 Overhead Squat 20 Double Unders 8 Toes to Bar 5 Overhead Squat 10 Double Unders 8 Toes to Bar 5 Overhead Squat Get FULL RANGE OF MOTION on those overhead squats!

CrossFit Kivnon 180726

Plain in 2012!" (Time) WOD— For Time: Run 400m 10x Turkish Get up @ 35# (each hand) 40x Jumping Lunges (20x each leg) Run 400m 7x Turkish Get up (each hand) 30x Jumping Lunges (15x each leg) Run 400m 5x Turkish Get up (each hand) 20x Jumping Lunges (10x each leg) Run 400m 3x Turkish Get up each hand 10x Jumping lunges (5x each leg) 35/26# kB There will be a time cap

CrossFit Kivnon 180725

Holleyman for time! Hero wod Wednesday!! Your welcome Josh;) 30 Rounds for time of: 5 Wall-Ball Shots, 20/14# 3 Handstand Push-ups 1 Power Clean, 225/153# Masters 165/123# U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

CrossFit Kivnon 180724

SWOD- Bench Press (1 rep max bench press) 25 min cap WOD- for time 21-15-9 Burpees Pull-ups sub jumping pull-ups 10 min cap...scale accordingly

CrossFit Kivnon 180723

SWOD- Squat Snatch (2/2/2/2/2 all sets at 85% or above) 30 min cap WOD- 500m row for time

CrossFit Kivnon 180821

9AM Free WOD We're going to do 3 separate "Death By", that's where you increase reps each round. 10 minutes each. Pick the order you want to do them in - Burpee Pull up Narrow hand push up 10AM Members WOD 15 Minute EMOM 2 HSPU 1 Heavy Power Clean (make it challenging) Then 7 Minute AMRAP 35 DU 11 Thrusters 75/55 7 Burpee box jump overs

CrossFit Kivnon 180720

SWOD—Overhead Squat (2/2/2/2/2 all sets at or above 95%) Rest between sets. If you are still working on form go lighter and do more sets and reps... 5/5/5/5/5/5/5 ... you will have all class.. if you get done early which you shouldn’t.. then 5000m row

CrossFit Kivnon 180719

WOD- for time 5 dead lift 225/163 masters 185/133 10 sit-ups 1 mile run 10 deadlift 225/163 masters 185/133 20 sit-ups 1 mike run 40 min cap

CrossFit Kivnon 180718

Kivnon throwdown Wod 1  Thick Spicy Grace (Time) WOD- 8 min AMRAP WITH PARTNER 45 clean and jerks 135/93# scaled 95/53# Then alternating max burpee box jump overs 24/20” You will record two different scores... time for cleans and total reps for burpees Rest 10 min Heart rate throwdown wod 3 (AMRAP - Reps) 12 min amrap 50 du sub 50 singles 40 kB swings 53/35 scaled 35/26# 30 cal row 20 goblet squats 53/35 scaled 35/26# 10 T2B sub K to 90 5 pull-ups sub partner assisted pull-ups 1 partner working at a time. Each partner must perform one rep of each movement each round

CrossFit Kivnon 180716

SWOD- Bench Press (2/2/2/2/2 all sets at 90% of 1 rep max or above)...20 min cap WOD- HBD Kelly! 4 rounds for time 7 snatches @115/73lbs masters 75/33# 37 double unders sub 90singles 200 meter run Rx+ 135/93# Plus one rope climb after the run

Crossfit Kivnon 180714

9 AM Free Class Partners or teams - one working at a time except run together - 3 rounds for time 80 situps 80 walking lunges 400m run 10 AM WOD Within one minute - complete 10 over the bar burpees and finish time with max power snatches 115/85 Rest 2 minutes Complete 10 rounds Score is total number of snatches 11 AM Open Floor Coaching available.

CrossFit Kivnon 180713

7pm will be 1rep max deadlift with coach Matt... if you haven’t tested your one rep max it’s a good day to see where you stand!! SWOD- Squat Snatch (3 rep max... shoot for touch n go 25 min cap..) If you take your hands off pick it right back up WOD- for time... there will be a time cap 21-15-9 Push ups Sit-ups G2Oh 95/63 masters 75/33# Chest to floor on the push ups don’t cheat yourself on range of motion! Rx+ 135/93 masters 95/63# Bench press for push ups and same weight for G2oh You have to do both for Rx+

CrossFit Kivnon 180712

WOD- every 2 min for 12 min 20 double unders sub 40 singles 10 wall ball shots20/14# 5 t2b sub k2e 6 rounds total WOD- 10 min AMRAP partner WOD 1 fireman carry with partner sub piggy back 10 alternating burpees over your partner 20 alternating dB snatch 53/35#... share reps as needed

CrossFit Kivnon 180711

Wittman (Time) Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010 Compare to 171129 53/35# kB 24/20” box 95/53# clean

CrossFit Kivnon 180710

SWOD- in no particular order.... A. Overhead Squat (3/3/3/3/3 all reps at 85% of 1 rm or higher) B. Shoulder Press (Strict press ... 1 rep mac) C. Accumulate 100 ghd extensions during class. Sub 150 Supermans ... do these sets between strict press and ohs Rx+ 90/45#

CrossFit Kivnon 180709

WOD- 25 min AMRAP (AMRAP - Rounds and Reps) 3 hang squat cleans 205/153# masters 145/98# 2 ring MU sub bar MU sub jumping MU sub c2b pull-ups 1- 400m run Only do jumpin MU if you have pull-ups and dips Rx+ 225/173#

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