CrossFit Kivnon 190131

SWOD- Squat Snatch (3/3/3/3/3 shoot for all sets at or above your 80%) This will be heavy!! 35 min cap WOD- 10 min AMRAP (AMRAP - Rounds and Reps) 10 kB deadlifts 70/53 masters 53/35 8 sit-ups 6 kB squats 70/53 masters 53/35 4 burpees

CrossFit Kivnon 190130

OPEN WOD WEDNESDAYS! This week we are going to start recycling the CrossFit Open workouts. Next week we will start running partners and judging / scoring for the Wednesday WODs. We will run the WODs twice, once for each of you to get everyone used to the Friday formats once the open starts. Open WOD 12.3 18 Minute AMRAP 15 box jumps. 24/20 12 push press 115/75 9 toes to bar

CrossFit Kivnon 190129

SWOD-Split Jerk -1 rep max 20 min cap WOD- for time... 8 min cap 21-15-9 kB snatch 53/35# Pushups SWOD after the WOD- 10 min to find 3 rep max back squat

CrossFit Kivnon 190128

SWOD-Overhead Squat 5/5/5/5/5 all sets at or above 70% of 1 rm 30 min cap WOD- 10 min AMRAP 5 pull-ups 5 G2oh 135/95 masters 95/65# 1 fence run

CrossFit Kivnon 190126

9 AM Free WOD ! Partners, 1 working at a time, runs together. 40 air squats 200m run 20 situps 200m run 10 burpees 10 AM Member's WOD OLY Drills - Clean receiving position Front Squat Drives from the bottom

CrossFit Kivnon 190125

SWOD- Split Jerk (3-3-3-3-3-3 all sets at 80% of 1 rm or above) We are doing short strength progressions because of the open 25 min cap WOD- “Karen” For Time: 150 Wall-Ball Shots, 20# / 14# 15 min cap

CrossFit Kivnon 190124

WOD- AMRAP... as many REPS as possible 5 min AMRAP 10 kB swings 53/35# 10 push ups Rest 5 min 5 min AMRAP 10 cal row 10 HSPU Rest 5 min 5 min AMRAP 10 double unders sub 40 singles 10 sit-ups

CrossFit Kivnon 190123

HERO WOD WEDNESDAY “Daniel” For Time: 50 Pull-ups 400 meter run 21 Thruster, 95/65 800 meter run 21 Thruster, 95/65 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.

CrossFit Kivnon 190122

A. WOD- for time 18-15-12-9 Deadlift 225/165 Push ups 8 min cap B. WOD- for time 21-15-9-9-15-21 Box jumps 24/21" Hang power snatch 95/65# 12 min cap C. 1 rep max Hang Clean (This is a hang SQUAT clean ) 7 min cap

CrossFit Kivnon 190121

SWOD-Squat Snatch (5/5/5/5/5 sets at or above 70%) 25 min cap work quickly WOD- EMOTM for 10 min 2 back squat 75% of 1 rep max back squat 4 burpees

CrossFit Kivnon 190119

9 AM Free WOD 10 Minute EMOM 1 - 4 toes to bar 6 air squats 2 - 4 burpees 6 jumping jacks 10 Minute EMOM 1 - Fence run 2 - 10 Wallballs 10 AM Member's WOD Skill Work Split Jerk

CrossFit Kivnon 190118

Pick your poison Friday...WOD or SWOD WOD- for time 200 flutter kicks (100 each leg) 100 calorie row 90 sit-ups 80 pushups 70 kB swings 53/35# SWOD- Bench Press (6/6/6/6/6/6 all sets at 70% ) GHD Situps (10/10/10/10/10) Stop at 90 if it hurts your back Bent Over Row (7/6/5/4/3)

CrossFit Kivnon 190117

SWOD- Split Jerk (5/5/5/5/5) All sets at or above 70% 20 min cap WOD- EMOTM for 5 min 1 rep of bear complex= 1 power clean 1 front squat 1 push press 1 back squat 1 behind the head push press Today you can do a squat clean into a press into a back squat into a push press 155/103# masters 135/93# Rx+ 185/128# WOD- 8 min amrap 10 burpee box jump overs 5 push press 95/63#

CrossFit Kivnon 190116

“Jason” for time 45 min cap 100 Squats 5 ring Muscle-ups 75 Squats 10 ring Muscle-ups 50 Squats 15 ring Muscle-ups 25 Squats 20 ring Muscle-ups In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. Rx is ring muscle ups Sub bar muscle ups Sub assisted muscle ups if you have dips and pull-ups Sub C2b pull-ups sub Kipling If you want to work in strength for muscle ups sub equal number of pull-ups + dips

CrossFit Kivnon 190115

Warm-up will include-  8 min to practice handstand walks sub partner assisted handstand walks sub wall walks WOD- 10 min amrap 4 front rack lunges (2 each leg) 155/103 masters 95/63# 40 double unders sub 120 singles Challenge yourself on the lunge. This is from the ground not the rack SWOD-Deadlift (SWOD AFTER THE WOD- 10 min to find 3 rep deadlift) If new to lifting focus on 5 reps at a time and lighter weight

CrissFit Kivnon 190114

A. WOD- “Grace” For Time: 30 Clean and Jerks, 135# / 95# 8 min cap- scale accordingly Weights 135/93 masters 95/63# B. WOD- 5 rounds for time. 10 MIN CAP 5 thrusters 95/63# masters 75/33 5 burpees 5 power snatch 95/63 masters 75/33 5 pull-ups Open training WOD- 6 min AMRAP 5 wall ball shots 20/14# 1 fence run Must finish the run for it to count

CrossFit Kivnon 190112

9 AM Free Class Partners or Teams 1 working at a time - 30 minute AMRAP 50 wallballs 40 situps 30 burpees 1 fence run together 10 AM Member's Class "Helen" 3 rounds for time 400m run 21 kettlebell swings 53/35 12 pull-ups

CrossFit Kivnon 190111

You hAve the option of doing the SWOD or the WOD SWOD- squat Clean (10-9-8-7-6-5-4-3-2-1) Does not have to be touch and go but if u drop the bar pick it right back up WOD- for time 1 mile run 20 air squats 30 push ups 40 ghd sit-ups 1 mile run

CrossFit Kivnon 190110

WOD- 4 rounds for time 10 lunges 70/53# masters 53/35# (5each leg) 10 kB deadlifts 70/53 masters 53/35# 10 sit-ups SWOD- 8 min to find max 1 rep hang power snatch)

CrossFit Kivnon 190109

HERO WOD WEDNESDAY “Horton” for time  9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry. Weight 155/103# Masters 135/93# Sub jumping Muscle ups only if you have both strict pull-ups and dips, if not sub 9 ACTUAL CHEST 2 BAR. Use a band The 50 yard carry will be = 1 buddy carry to the fence U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces att

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