CrossFit Kivnon 180831

SWOD- Deadlift (6/6/5/4/3... 30 min cap) Shoot for a new 3 rep max WOD- 8 min AMRAP 20 du sub 80 singles 10 kB swings 70/53 masters 53/35 7pm!!! Test your 1 rep max bench press!!

CrossFit Kivnon 180830

PARTNER WOD- 30 min AMRAP 2 barbell farmer carries to the fence and back- one partner carries both barbells switch as needed. 115# on each barbell for men (230# total), 83# on each bar (166 total) .. drop the barbells at the garage doors.. 10 partner alternating clapping pushups ( that’s 10 push-ups each done at the same time clapping alternating hands each rep .. 2o between u both) 20 burpees. Split reps as needed 30 T2B sub knees to elbow. Split reps as needed 40 box jumps 24/20" split reps as needed 50 med ball sit-ups. toss ball back and forth (50 sit-ups total) If you get out of the door for the farmer carry and time expires.. finish because it will count

CrossFit Kivnon 180829

HERO WOD WEDNESDAY “Alexander” 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185# Backsquat 135/93# Cleans 185/123# Masters : back squat 115/73# Clean 155/103# Refer to 170927 Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

CrossFit Kivnon 180828

SWOD- A. Front Squat (1 rep max! ) If u don’t want to test 1RM sub 10/10/10/10/10 B. Squat Clean (1 rep max squat!!! ) If u don’t want to test 1RM sub 10/10/10/10/10

CrossFit Kivnon 180827

WOD- 15 min AMRAP "Chipper of an AMRAP" 15 push press 95/63# 13 pull-ups sub Strict banded PU 11 push ups . Full ROM 9 calorie row 7 HSPU sub 7 wall walks 5 bar MU sub assisted MU SUB c2b pu 3 ring dips with 53/35# ... u can hold it with your feet sub 1 rope climb

CrossFit Kivnon 180825

9 AM Free WOD 16 minute AMRAP Leggy Cindy 5 pull-ups 10 push-ups 15 air squats Fence run 10 AM Members WOD Partners, teams, use your own bar, share a bar, whatever works. 10 sets, going for fastest time for a set, rest as needed between sets, one working at a time. 5 Bar facing burpees 6 Thrusters 7 Power snatches 75/55 Working on intensity, focus, and speed while your partner or team are pushing you.

CrossFit Kivnon 180824

A. "The BILLY" Mile run skipping rope for time You can’t move for ward unless u are skipping rope.. B. 1000m Row for time C. Death by back squat 8 min cap Rx is 1.25x BW or higher for men Rx is 1x BW or higher for women and masters men Rx masters women is 60% of BW * this should be a heavy weight for you. Will be from the rack ... you should fail and if you don’t then u didn’t go heavy enough... CHALLENGE YOURSELF!!! Score is the number of reps completed in the last completed minute

CrossFit Kivnon 180823

SWOD-  Single arm dB row 20/20/20/20/20 (10each arm use same weight for all sets) WOD- 10 min AMRAP 3 S2oh 205/153 masters 135/93# 5 t2b sub k2e sub k2 90 10 push-ups 15 sit-ups

CrossFit Kivnon 180822

Hero WOD "Saman" (Time) 8 Rounds for Time 13 Deadlifts (185/123 lb) 17 Wall Balls (20/14 lb) 400 meter Run In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan. On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group. Coaches at Crossfit Chiang Mai created this "Saman" hero WOD in his honor. The workout explained is: - 8 rounds bec

CrossFit Kivnon 180821

SWOD- A. Squat Clean (3/3/3/3/3 at 85% of 1 rm or above-ALL SETS-) B. Front Squat (2/2/2/2/2 all sets at or above 90% 1 rep max)

CrossFit Kivnon 180820

SWOD- A. Weighted GHD EXTENSIONS- 20 min cap 10/9/8/7/6/5/4/3/2/1 Increase weight each set If you are not adding weight keep sets at 10/10/10/10/10 B. Weighted dips 6/5/4/3/2/1 increase weight each set If you are doing body weight or assisted stick with 10/10/10/10/10 WOD- 15 min AMRAP 5 snatch (squat or power from the ground) 135/93 masters 95/63# 3 bar muscle ups sub jumping MU if u have pull-ups and dips, sub c2b if you don’t 1 fence run

CrossFit Kivnon 180818

9 AM Free WOD, Bring a Friend! 20 Minute AMRAP Partners A runs 400m B cycles through 10 wallballs, 10 medball sit-ups, that's one round. B keeps going until A gets back in the door and switch off where you stopped. Count total number of rounds completed, Not runs :) 10 AM Members WOD 20 Minute EMOM Minute 1 4 Back-squats 175/135 Minute 2 8 Walking lunges w 2 KB/DB front rack Minute 3 4 Man-makers with same KB/DB Minute 4 HSPU 8 reps

CrossFit 180817

SWOD- Deadlift (4/4/4/4/4) All sets at 80% of 1 rm deadlift or above WOD- 5 min max burpees

CrossFit Kivnon 180816

Happy Birthday Bre!! She wanted a chipper🤔.... WOD- for time: there will be a cap 50 Box jumps 30/24 masters 24/20" 10 Ohs 95/63# masters 75/33# 50 Sit ups 20 kB swings 70/53 masters 53/35# 200 double unders sub 400 singles 25 Box jumps 30/24 masters 24/20" 5 Ohs 95/63# masters 75/33# 25 Sit ups 10 kB swings 70/53 masters 53/35# 100 double unders sub 400 singles

CrossFit Kivnon 180815

Hero WOD Wednesday! “Marco” 3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters, 135/93, masters 95/63# This is a sprint go hard! U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

CrossFit Kivnon 180814

SWOD- in no particular order A. Squat Clean (4/4/4/4/4) All sets at 80% or above B. Front Squat (3/3/3/3/3 80% or above for all sets)

CrossFit Kivnon 180813

18 Minute AMRAP 8 Deadlifts 2 Power Cleans 2 Clean & Jerks (power or squat) 400m run 185/135 (Masters 155/115) Warm up properly and shoot for form on these reps. The deadlift and the first pull for cleans SHOULD NOT FEEL THE SAME. Hamstrings and Glutes on the Deadlifts Quads dominant on the Cleans.

CrossFit Kivnon 180811

9 AM Free Class - 24 minute EMOM Minute 1 - 16 Air Squats Minute 2 - 10 Push Ups Minute 3 - 6 toes to bar or 10 knees to 90 10 AM Members - For Time - 100 wallballs 20/14 Every time you break 10 power cleans at 75% one rep max.

CrossFit Kivnon 180810

Front Squat Warm up to 75% of your one rep max. 4 4 4 4 4 All 5 working sets should be at the same weight. Go for that perfect rep each time -stabilized core full of air, elbows and shoulders up, knees out, FULL DEPTH, and solid drive up. And - During the course of the class, partner up and complete at least one handstand walk the length of the rig, if you can't do that, work on getting across a mat or two, they're four feet wide. Score is total feet you walked, assisted or unassisted.

CrossFit Kivnon 180809

For time - 15 rounds Single DB or KB carry to fence and back 25 double unders Use a heavy weight, make it challenging. Once you commit, no going lighter. 40 minute cap if needed. RX Plus is two KB or DB if available.

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