CrossFit Kivnon 190228

Wod- 20 min AMRAP 10 pull-ups 15 sit-ups 400m run 15 kB swings 53/35# 10 HSPU SUB LSIT PRESS w/ dbs Must completely finish the run for it to count as a rep

CrossFit Kivnon 190227

"Paul Martini" hero wod for time (Time) 20 Burpees 5 Deadlifts (315/225 lb masters 275/185) 20 Toes-to-Bars 5 Deadlifts (315/225 lb) 20 Wall Ball Shots (20/14 lb) 5 Deadlifts (315/225 lb) 20 Hand Release Push-Ups 5 Deadlifts (315/225 lb) This Firefighter Hero WOD from 555 Fitness is dedicated to Paul Martini, FDNY, Engine 201, who was killed on September 11, 2001

CrossFit Kivnon 190226

WOD- 8 min AMRAP 1 burpee box jump over 1 snatch( power or squat) 135/95 masters 75/35# 2 2 3 3...and so on add 1 rep after each round Keep track of total reps Front Squat (SWOD after the WOD) 12 min to find 1 rep max front squat

CrossFit Kivnon 190225

Kristina’s farewell WOD- 15 min AMRAP 6 clean and jerk 185/125# masters 135/95 20 double unders sub 80 single unders 6 ft hand stand walk (the length of one rubber mat) sub 3 wall walks

CrossFit Kivnon 190223

9 AM Free Class 20 Minute AMRAP Partners!! 400 Meter Run Together 20 Burpees 40 Sit-ups 60 Air Squats If you're doing the open consider substituting the squats. Open Floor 1000 - 1200

CrossFit Kivnon 190222

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Crossfit Games Open 19.1 Masters (55+) (AMRAP - Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

CrossFit Kivnon 190221

WOD- for time 10 burpee pull-ups 50 sit-ups 10 box jumps 24/20" 40 sit-ups 20 box jumps 24/20" 30 sit-ups 30 box jumps 24/20" 20 sit-ups 40 box jumps 24/20" 10 sit-ups 50 box jumps 24/20" 10 burpee pull-ups

CrossFit Kivnon 190220

OPEN WOD WEDNESDAY !! This one has popped up twice, may see it again. Partners, warm up, one goes then we'll reset the clock and the other goes. Learn how to count DUs this week ! CrossFit Games Open 11.1 and 14.1 10 minute AMRAP 30 Double Unders 15 Power Snatches 75 / 55

CrossFit Kivnon 190219

SWOD- clean complex 1 squat clean 1 hang squat clean 1 s2oh 20 min to find max load WOD- 7 min AMRAP 5 back squat from ground not rack 135/95# masters 95/65# 1 fence run 1 rope climb Partner wod- 5 min amrap 10 bench press 135/95 10 burpees Rx+ 185/125 bench press Split reps as needed One partner working at a time Spot each other on the bench press

CrossFit Kivnon 190218

SWOD- Snatch complex- 30 min cap 1 squat snatch 1 hang squat snatch 1 ohs You can’t drop the bar... must be unbroken Go as heavy as u can! WOD-“Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups 10 min cap scale accordingly!!! Masters 75/35#

CrossFit Kivnon 190215

SWOD-Spend the class warming up properly and work to a 1 rep max Squat Snatch Or Wod- 4 rounds for time 1600m row 50 air squats

CrossFit Kivnon 190214

"Mad Grace" Partners - Partner A does one clean and jerk at 155 / 105 then 2 bar facing burpees over the bar Then B goes. Switch back and forth until 30 reps each, 60 reps total are completed. Masters 115 / 85

CrossFit Kivnon 190213

OPEN WOD Wednesday ! Good ole 11.2 15 minute AMRAP of - 9 Deadlifts 155/100 12 Push-ups 15 Box Jumps 24/20 Partner up and run heats. For for good range of motion on the pushups, chest to deck at the bottom, fully locked out at top, solid plank, no worming.

CrossFit Kivnon 190212

"Kivnon's Dirty Thirty" For Time - 30 Box Jumps (24/20 in) 30 Pull-ups 30 Kettlebell Swings (56/35 lb) 30 Alternating Lunges (left right equals 2) 30 Knees-to-Elbows (elbow, not tricep) 30 Barbell Push Press (75/55) 30 GHD Sit-ups 30 Wall Balls (20/14) 30 Burpees 30 Double-Unders If GHDs are busy do the next movement and come back to them.

CrossFit Kivnon 190211

Use the entire class to warm up and go for a one rep max Overhead Squat. also During course of class, compete 100 sit-ups, hands touch floor behind head to floor in front of feet. RX+ is with a 45 (m) or 25 (f) plate floor to floor.

CrossFit Kivnon 190209

9 AM Free WOD 21 Minute EMOM Minute 1 - 8 Plate thrusters Minute 2 - 4 sit-ups, 4 v-ups Minute 3 - 8 overhead walking lunges w/ plate Choose your own weight! OPEN GYM TODAY FROM 10:00 to 12:00 !!!!

CrossFit Kivnon 190208

Sarah's last week WOD - 30 minute AMRAP Every THIRD minute on the minute - 2 bodyweight clean and jerks 8 alternating pistols holding a KB of your choice 25 double unders Then - 2 minutes max distance ASSISTED or UNASSISTED handstand walk. Each mat is 4 feet wide, give it a try !!

CrossFit Kivnon 190207

5 rounds for time - 10 toes to bar 10 hand stand push ups 10 front squats with 2 DBs in front rack position 10 box jumps 30/24 400m run Pick a challenging weight for the front squats, recommend a pair of 50s men and 35s women.

CrossFit Kivnon 190206

OPEN WOD WEDNESDAY ! Team up, we're going to run heats this week. Do a good warm up, then A does 13.1 while B judges, then switch for the second heat. Open Workout 13.1 17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees 30 Snatch, 135 / 75 lbs 20 Burpees 30 Snatch, 165 / 100 lbs 10 burpees Max rep Snatch, 210 / 120 lbs Masters men/women 45/35 75/55 100/75 120/90

CrossFit Kivnon 190205

WOD-3 rounds for time 15 min cap 6 hang power cleans 155/105# masters 135/75# 8 bar facing burpees 10 deadlifts 155/105# masters 135/75# WOD- “Annie” 12 min cap 50-40-30-20-10 Double-unders x2 for singles  Sit-ups WOD- 5 min max 2 rep STRICT press

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