CrossFit Kivnon 190401

With clock counting UP for 40 minute time cap - Partners A works for a minute then rests while B works for a minute Switch off until team completes in order - 50 back-squats 185 / 135 50 power cleans 135 / 95 50 push-press 95 / 65 RX+ 225/185/135(m) and 185/135/95(f) Masters 135/95/65(m) and 95/65/35(f) (rack is optional) (you can make a team of 3, same rules, longer rest) With the remaining time on the clock - Once you have completed your 150 reps, A runs 400 B starts rounds of Cindy Switch back and forth, score is rounds and reps of Cindy (team of 3, two are working, one is running) 5 Pull-Ups 10 Push-Ups 15 Air Squats RX+ is with a vest for this portion.

CrossFit Kivnon 190329

Box Jump / Snatch Drill This is a 30 Minute EMOM Start with one box jump when the buzzer sounds. Odd minutes will be one Hang Squat Snatch. (High hang, top of thigh, shoulders slightly in front of bar) If you miss the lift, that's okay, retry it if you want, or wait until the next round, these are drills. You can increase weight as you see fit. Start light and work up. Every even minute will be one 30 / 24 inch box jump. You can add height as you see fit, but must be at least 30 / 24 each round if RX. If you miss the jump, that's okay, try it next round, again, these are drills. Comment on your max box height if you increase.

CrossFit Kivnon 190328

10 Minute AMRAP 25 DUs 10 Push-Ups Farmer carry to fence and back with two DBs or KBs Pick a challenging weight for the farmer carries. You should be struggling to not set them down on the trip out or the trip back. If you head out the door before the buzzer, it counts. RX+ is with a weight vest. For the remainder of the class, partner up for spotting each other and work up to a heavy 3 rep max BenchPress for the day.

CrossFit Kivnon 190327

"Fearless 14" 3 Rounds for Time - 12 Handstand Push-Ups 2 400 meter Runs 15 Bar Over Burpees 14 Overhead Squats (95/65 lb) (135/95 RX+) On December 2, 2015, 14 people were killed and 22 were seriously injured in a terrorist attack in San Bernardino, California, which consisted of a mass shooting and an attempted bombing. The rep scheme significance is the date (12-2-15) and 14 for the number of people killed. The “2 400 meter Runs” are written this way for the significance of the date (December 2). HERO WOD Wednesday is back !! We will also be doing Benchmarks, The Girls, and Tributes on Wednesdays, working with how the movements fit in with the rest of the week's programming.

CrossFit Kivnon 190326

For time - 3 rounds 400m run 20 situps 10 V-ups 5 Toes to Bar Spend the rest of the class working up to a heavy 3 rep Deadlift for the day.

CrossFit Kivnon 190325

For time - Buy in 800m run OR 30 burpees Then 4 rounds - 25 wallball 20/14 2 rope climbs Cash out the 800m run OR 30 burpees you didn't do at the start.

CrossFit Kivnon 190322

19.5, POT LUCK, GRILL, BEER at Friday Night LIghts !!! 4 to 8 PM For time - 33 - 27 - 21 - 15 - 9 reps of Thruster 96 / 65 Chest to Bar Pull - Ups

CrossFit Kivnon 190321

Partner WOD #2 !! For time, Partners - Double Grace 60 reps clean and jerk 135 / 95 Warm up well and get after it, if there is time left in the class, pick a weakness and spend some time or spend some time rolling out and stretching. Final Open WOD tomorrow.

CrossFit Kivnon 190320

With a 20 minute time cap, complete 21-15-9 Deadlift 185 /135 Burpee Pull-ups then Use remaining time to find a one rep max thruster, off the floor or off the rack, your choice..... (NO PUSH JERKS) Score time to complete metcon and max thruster in Wodify.

CrossFit Kivnon 190319

Teams of 2 or 3 - For time - 5k row 400 double unders (rx) singles (scaled) 300 situps 200 wallballs / KB Swings (mix and match as you want 20/14 - 53/35) 100 ground to overhead 95 / 65 2 rope climbs 45 minute CAP

CrossFit Kivnon 190318

Work up to a heavy 3 rep back squat for the day. Work up to a heavy split jerk off the back single for the day.

CrossFit Kivnon 190316

9 AM Free Class 25 Minute AMRAP 20 Med Ball Cleans 20/14 15 Push-ups 10 Box Jumps 24/20 Open Floor 1000 - 1200

CrossFit Kivnon 190315

Normal 5:30, 9:00 and Noon Classes Friday Night Lights start about 4 (ish) Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Time cap: 12 minutes

CrossFit Kivnon 190314

"Ornery Annie" For time - 400 m run 50 double unders then 50 sit-ups 200m run 40 double unders then 40 sit-ups 200m run 30 double unders then 30 sit-ups 200m run 20 double unders then 20 sit-ups 200m run 10 double unders then 10 sit-ups 400m run

CrossFit Kivnon 190313

Partner WOD - Partner A does - 12 wall balls 20/14 8 bar facing burpees 4 power or squat snatches 115 / 75 Then Partner B goes Switch back and forth Complete 10 rounds each, 20 rounds total 40 minute CAP if needed. RX plus is 135 / 95

CrossFit Kivnon 190311

First half of the class, get warmed up and do a - 6 Minute AMRAP Max front squats (from the floor) 50% BodyWeight At the top of each minute perform 5 burpees. No burpees to start, but you will end with a set of 5. Second half of class, add some weight and do a - 12 Minute EMOM 1 Power Clean 5 Touch and Go Deadlifts 75% BodyWeight

CrossFit Kivnon 190309

9 AM Free Class !! 20 Minute EMOM Minute 1 - 30 second plank Minute 2 - 10 Burpees Minute 3 - 30 second wall sit Minute 4 - Fence Run Open Floor from 1000 to 1200.

CrossFit Kivnon 190308

We'll be running 19.3 at each of our morning classes and Friday Night Lights start about 4 pm or so. WORKOUT 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Rx’d: (Ages 16-54) Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box Scaled: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl Masters 55+: Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and

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