CrossFit Kivnon 190628

8 minute AMRAP Partners Partner A holds 135 / 95 locked out overhead while Partner B does burpee box jump overs Switch off as necessary, weight has to be locked out for reps to count. Can step up or jump up. Burpee can be parallel to box, doesn't have to face. When two feet get on other side, rep counts. (If team of 3, only one at a time doing burpees) 10 minute AMRAP Partners A does fence run with a pair of plates B is patiently waiting, flexing those forearms and grips :) Keep switching off for max runs. Hold the plates any way you want to. If you get out the door before buzzer, it counts. Score is total fence runs. M use 45's F use 25's (Team of 3, only 1 working at a time) 5 minute AMRAP

CrossFit Kivnon 190627

For time - 21 - 15 - 9 reps of Pistols KB Swings 53/35 RX + 70/53 then spend the rest of the class working up to a heavy Snatch single for the day. (Not power snatch, so it does include the squat.)

CrossFit Kivnon 190626

Terence Hatton For Time (45 minute cap if needed) 1 mile run 25 Push Presses (155/105 lb) 50 Box Jumps 25 Deadlifts (155/105 lb) 50 Sit-Ups 25 Cleans (155/105 lb) 50 Pull-Ups 1 mile run RX+ with a vest This Firefighter Hero WOD is dedicated to Terence "Captain Manhattan" Hatton, FDNY, Rescue 1, who was killed on September 11, 2001. Terence S. Hatton, 41, of Manhattan, was a much-decorated fire captain of Rescue Company 1 in Manhattan and led his men into the north tower. His remains were recovered more than two weeks later. The captain of an elite FDNY unit, Terry Hatton had received 19 commendations for bravery, including the department's Medal of Valor.

CrossFit Kivnon 190625

10 minute AMRAP Fence Run 10 Air squats 5 Push Ups 10 Situps Rest a few minutes, get set up, then - 18 minute EMOM Minute 1 4 Front Squats 155 / 105 (from the floor) Minute 2 6 Strict Ring Dips (sub Bench Dips) Minute 3 8 Toes to Bar RX + is 185 / 125

CrossFit Kivnon 190624

DOUBLE HELEN 3 rounds for time 800 meter run 42 kettle bell swings 53/35 24 pull-ups

CrossFit Kivnon 190621

For Time - Lift 20,000 pounds. No separate male female today. All athletes. Team up in 2s, 3s, 4s, whatever you're feeling. Any ground to overhead movement counts with anything you want to use. And ........ Wallballs count !! Thrusters count !! (As long as you hit legit below parallel) Pick your team, choose your movements, math it out and get after it. One working at a time. Don't forget to start looking for a team mate and sign up for the Kivnon ThrowDown !! It will be here before you know it.

CrossFit Kivnon 190620

ANNIE 50 40 30 20 10 double unders situps then Work up to a heavy deadlift single for the day.

CrossFit Kivnon 190619

5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-pull (95/65 lbs) 10 Thruster (95/65 lbs) 1 minute Rest Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

CrossFit Kivnon 190618

NASTY GIRLS 3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/95 lb) When this "Nasty Girls" benchmark WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, Dec. 4, 2005 (051204), it wasn't posted with a name...it was just another workout of the day. It was the video linked with, featuring Nicole Carroll (future CrossFit Director of Training and Certification), Annie Sakamoto (future CrossFit Games competitor) and Eva Twardokens (1992 and 1994 Olympic Games slalom skiier), doing the WOD that hooked countless men and women who now cite that video, titled "Nasty Girls," as the reason they started CrossFit For those of you that's seen it befor

CrossFit Kivnon 190617

Kivnon's "Dirty 30" 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

CrossFit Kivnon 190614

SKILL WORK Partners or Teams of 3 (partners help balance) Spend 15 minutes working on your next progression in the handstand ladder - If you can - Kick up to a handstand against the wall then Wall walk nose to wall and back down or Kick up to wall and do alternating shoulder taps or Kick up to a handstand on the floor and hold or Handstand walk Make up a WOD you'd really like to do. Make sure it's doable within a class environment, scalable, coachable, and a little fun doesn't hurt. We'll name it after you, and save it as a benchmark WOD, and we'll repeat it every once in while. Email it to us at crossfitkivnon@gmail.com and you'll see it when the movement patterns fit what we've got going t

CrossFit Kivnon 190613

Partners or Teams for time - Partner A rows 250m Partner B starts working on 100 deadlifts 1st 25 135 / 85 2nd 25 165 / 115 3rd 25 185 / 135 4th 25 225 / 165 Switch off every 250 meters. When you're done, cash out with a 400m run together. If teams of 3, just take turns lifting and rowing, someone is always rowing and someone always lifting, still switch off at 250m, all three run the 400 together.

CrossFit Kivnon 190612

IRON RANGER For Time - 22 second Silence 94 Goblet Squats (53/35) 94 Push-Ups 94 Sit-Ups 94 Russian Kettlebell Swings (53/35) 22 Burpees RX + is 70/53 KB This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017. The name "Iron Ranger" is from Josh's high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

CrossFit Kivnon 190607

16 minute EMOM Minute 1 Fence run Minute 2 6 toes to bar Minute 3 4 clean and jerks 95 / 65 Minute 4 10 push-ups Rest a bit, then - GRACE 30 clean and jerks for time 135/95

CrossFit Kivnon 190605

5 Rounds for Time 400 meter Run 20 Wall Balls (20/14 lb) 14 Kettlebell Swings (53/35 lb) 38 reps of "X" Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds. 45 Minute CAP if necessary. RX+ is with a vest. This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a colli

CrossFit Kivnon 190604

BroomStick Mile For Time 25 Back Squats 25 Front Squats 25 Overhead Squats 400 meter Run 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400 meter Run 50 Hang Cleans 400 meter Run 50 Snatches 400 meter Run RX is with an empty bar RX + is with 95 / 65

CrossFit Kivnon 190603

30 minutes to work up to a heavy 3 rep OverHead Squat for the day. Then For time - Cash in 10 HSPU 21, 15, 9 reps of - Box Jumps 24/20 Sit-ups with a plate (floor to floor) 45/25 Cash out 10 HSPU

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