CrossFit Kivnon 181031

HERO WOD WEDNESDAY! "Woehlke" 3 rounds, each for time of: 4 jerks, 185 lb. 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups 60 sit-ups Rest 3 minutes between rounds. Score each round separately in WODIFY. 20 minute warm up, 40 minute CAP. Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members. This Hero WOD was first posted on crossfi

CrossFit Kivnon 181030

BackSquat 5 sets of 9 reps, 70% of your recorded CrossFit Total or 1 Rep Max if you missed the Total. Spend 20 to 30 minutes warming up. Mark RX only if you do all 5 sets of 9, unbroken, legit, full range of motion reps at 70%.

CrossFit Kivnon 181029

10 Minute EMOM Every minute on the minute do 5 burpees and 5 box jumps. Rest 5 minutes 10 Minute EMOM Every minute on the minute do 5 toes to bar and 5 hand release push -ups. Rest 5 minutes 10 Minute EMOM Every minute on the minute do 30 seconds of goblet squats using 53/35 KB or a fence run, alternate each minute between squats and fence run.

CrossFit Kivnon 191027

9 AM Free Class "The Longest Mile" 5 Rounds for Time 10 Burpees Fence Run 10 Air Squats Fence Run 10 Push-Ups Fence Run 10 Sit-Ups Fence Run 10 AM Members Class "Gwen"

CrossFit Kivnon 181026

BACKSQUAT 5 x 4 @ 85% of your Total or 1RM Take your time and get warmed up well, these sets are supposed to be taxing. 20 reps at 85% of your Total or 1 rep max is a bit of work.

CrossFit Kivnon 181025

Get warmed up and use the entire class, rest as needed between sprints..... Complete 1 800m sprint 2 400m sprints 6 200m sprints Each one of these should be an all out effort for that run, don't leave anything on the table. In any order you want to, use the whiteboards to keep track of your efforts against the running clock. Log the total time it took you to complete the 9 sprints. Count only the time you ran, not the time you rested.

CrossFit Kivnon 181024

"Philip Petti" For Time (40 minute CAP) 20 Thrusters (135/95 lb) 20 Burpees 20 Cleans (135/95 lb) 20 Sit-Ups 20 Shoulder-to-Overheads (135/95 lb) 20 Push-Ups 20 Overhead Squats (135/95 lb) 20 Handstand Push-Ups 20 Front Squats (135/95 lb) 20 Air Squats This Firefighter Hero WOD is dedicated to Lt. Philip S. Petti, 43, FDNY, Ladder 12, who was killed on September 11, 2001. He remains among the more than 300 firefighters missing after the Sept. 11 attacks on the World Trade Center. Born in Brooklyn, he moved to Great Kills in 1984, and settled in Midland Beach in 1987. Mr. Petti joined the New York Fire Department in 1984. He was first assigned to Ladder 9 in Manhattan. After several years, h

CrossFit Kivnon 181023

DEADLIFT 5 x 4 @ 85% Spend 20 minutes warming up to 85% of your 1 rep max or recorded CrossFit Total. Then perform 5 sets of 4 reps, rest as needed between sets. Make sure you're doing full range of motion.

CrossFit Kivnon 181022

5 rounds for time - (45 minute CAP if needed) 400m run with 20/14 medball 30 wallballs 20 med ball sit-ups (ball touches floor to floor)

CrossFit Kivnon 181020

9 AM Free Class "18 Zero" 21 - 15 - 9 reps of - Alternating DB Snatches 50/35 Burpee over the DB Rest 5 Minutes 1 mile run, not for time. 10 AM Members Class We'll be working on - Box Squats and Tire Flips

CrossFit Kivnon 181019

5 x 5 Deadlift Spend the first forty minutes of class warming up and performing 5 sets of 5 deadlifts, all sets at 80 % of your CrossFit Total or your 1 rep max if you missed the Total. then - Diane Lite (8 minute CAP, scale accordingly, and get after it.....) 21 - 15 - 9 Deadlift 155/115 HSPU

CrossFit Kivnon 181018

For time - Complete 63 Burpees (Happy Birthday Pat!) At the top of each minute perform 2 Ground to Overhead (C&J or Snatch) at 135/95 After the burpees are done, complete - 200m Farmer's Carry with a pair of 50s / 35s

CrossFit Kivnon 181017

LEGION 8 8 Rounds For Time (45 minute CAP) 8 Thrusters (75/55 lb) 8 Chest-to-Bar Pull-Ups 8 Clapping Push-Ups 8 Power Snatches (75/55 lb) 8 Knees-to-Elbows 8 Sumo Deadlift High-Pulls (75/55 lb) 8 Handstand Push-Ups 8 Toes-to-Bar then after the 8 rounds completed, 800 meter Run "Legion 8" is a Hero WOD commemorating the lives of the 8 men (Terry, Blake, Emerson, Ryan, Coon, Doc, Caleb, Jimmy) - the soldiers of Company B,1st Battalion, 8th Cavalry Regiment, 2nd Brigage Combat Team, 1st Cavalry Division (Bravo Company, 1-8) - who died during Operation Iraqi Freedom in 2007.

CrossFit Kivnon 181016

Back Squat 5 x 5 at 80% Spend 20 minutes warming up to your working weight. Then 5 sets of 5, legit, below parallel back squats at 80% of your recorded CrossFit Total back squat or a recent 1 rep max if you didn't do the total. We're going to be lifting on Tuesdays and Fridays, using a progression template until we retest the Total in January.

CrossFit Kivnon 181015

Spend 20 minutes warming up to a heavy power clean for the day, (not a one rep max), then back the weight off and complete - Death By PowerClean At 60% of your one rep max Minute 1, do one rep, Minute 2, do two reps, Minute 3, do three reps, continue on for as long as you can (shoot for minimum of 10 rounds!) Spend the 20 minutes warming up to a heavy weight for you today, it won't be near a one rep max. You're just trying to get some weight moving that will be heavier than what you're going to cycle for the WOD.

CrossFit Kivnon 181013

9 AM Free Class 24 minute EMOM 1. Fence run 2. 6 plate thrusters 45/25 3. 6 toes to bar 4. 10 situps 10 AM Members Class Row 500m at about 90% or quicker than your best 500m pace. 5 rounds, rest as needed between rounds. Record your total time it took you to row all five rounds.

CrossFit Kivnon 181012

For time - 4 rounds 800m run 20 alternating DB snatch 50/35 25 hand release push-ups

CrossFit Kivnon 181011

5 x 5 x 5 x 5 x 5 x 5 Tempo Front Squats at 50% of your 1 rep max. Slow descent Three to four second pause at the bottom Explode back up the top Then For time - (10 minute cap, you'll need to hustle or scale) 45 wallballs 35 hang power cleans 25 push-jerks 15 overhead squats 20/14 wallballs 115/75 bar 95/65 masters

CrossFit Kivnon 181010

"Jennifer" 26 Minute AMRAP 10 Pull-ups 15 KB Swings 53/35 20 Box Jumps 24/20 24 / 20 inch box 53 / 35 kettlebell Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family. "Jennifer" was first posted on as the workout of the da

CrossFit Kivnon 181009

NOT FOR TIME ! 100 Deadlifts at 40% of your one rep max. Every time you break up a set, do a 400m jog. If you expect to break more than 4 times, do a 200m jog. We are looking for time under tension for your core, good solid reps using hamstrings and glutes. This is not for time, hold on to that bar as long as you can and KEEP GOOD FORM. Rest at the top, not the bottom. Spend the remainder of the class rolling out and stretching. HERO WOD Wednesday tomorrow, you'll get your METCON on for sure. Check out this video -

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