HERO WOD WEDNESDAY! Jack (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here Masters 75/35# push press

SWOD- Snatch Grip Deadlift (7/6/5/5/5 ) 25 min cap WOD- Cindy (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

SWOD-Front Squat: 7 sets of 2 reps at 95% or above 1 rep max 35 min cap This should be heavy. Rest between working sets WOD- 10 min Cap 10 sit-ups with plate 45/25#. Touch ground above head and near feet 10 burpees- must end each burpee with jumping on the plate with both feet 10 hang 2 Oh- 95/65 masters 65/35. either hang power clean and jerk or hang power snatch

SWOD- Squat Snatch (7 sets of 2 reps) All sets at 85-90%... this should be heavy... if new work on form , keep weight light 35 min cap Partner wod- Kivnon wod 3 2019... 12 min cap Check our website out for the wod

SWOD- 15 min to find max weight for the following complex: 1 power clean 1 hang power clean 1 jerk WOD- 12 min AMRAP 5 T2B sub K2e 20 DU sub 60 Singles 5 SDHP 135/95 masters 95/65

HERO WOD “Laredo”  6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

WOD- for time 1 mile run 10 bar muscle ups 1 box jump 24/20# 9 bar muscle ups 2 box jump 24/20# 8 bar muscle ups 3 box jump 24/20# 7 bar muscle ups 4 box jump 24/20# 6 bar muscle ups 5 box jump 24/20# 5 bar muscle ups 6 box jump 24/20# 4 bar muscle ups 7 box jump 24/20# 3 bar muscle ups 8 box jump 24/20# 2 bar muscle ups 9 box jump 24/20# 1 bar muscle ups 10 box jump 24/20# 30 hang power snatch 95/65 30 pushups Rx+ ring MU, 30/24" box jumps, 135/95# hang power snatch There will be a 35 min cap

SWOD- Front Squat- 7x3 All 7 sets of 3 at or above 90% 1 rep max front squat 30 min cap WOD- “Grace” For Time: 30 Clean and Jerks, 135# / 95# 95/65 masters 10 min cap- scale accordingly

SWOD-Squat Snatch (7 sets of 3 reps... 30 min cap)... all sets at or above 75% WOD- KIVNON THROWDOWN WOD 1 10 min cap  https://www.crossfitkivnon.com/throwdown

WOD- for time 2000m row 20 alternating single arm db push press 50/35 masters 35/15 20 ghd extensions 1 mile run Start with run and end with row if the rowers are all used

WOD- Zimmerman (AMRAP - Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-ups In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010 To learn more about Zimmerman click here Deadlift 315/225 masters /225/155

Third annual Kivnon Throwdown on 8/10... find a partner, if you can’t let us know and we will do our best to match you with another athlete! We will be doing team wods every Friday until the throwdown! https://www.crossfitkivnon.com/throwdown Also, we will be doing a strength progression for front squat and squat snatch for six weeks! Try to make it every week, you can’t expect to PR if you don’t show up. MECHANICS, CONSISTENCY SWOD- 25 min to find a 3 rep max hang squat clean WOD- 3 rounds for time 40 Double unders sub 120 singles unders 20 hand release push ups 10 box jumps 24/20" 5 bar muscle ups 20 min cap

Third annual Kivnon Throwdown on 8/10... find a partner, if you can’t let us know and we will do our best to match you with another athlete! We will be doing team wods every Friday until the throwdown! https://www.crossfitkivnon.com/throwdown Also, we will be doing a strength progression for front squat and squat snatch for six weeks! Try to make it every week, you can’t expect to PR if you don’t show up. MECHANICS, CONSISTENCY then INTENSITY!! SWOD- Front Squat (6 sets of 4 reps) all sets at or above 85% of 1RM front squat 25 min cap Metcon (AMRAP - Rounds and Reps) WOD- 15 min AMRAP 10 calorie row 10 sit ups 10 dB alternating power snatch 50/35# (5each arm) 1 fence run Run counts if yo

SWOD- Squat Snatch (4x4 ...This should feel heavy:) 25 min cap) 4 sets of 4!! All sets are at or above 70% of your 1 rep max squat snatch if you don’t know that or are new... work on form and shoot for 10/10/10/10 at a lighter weight. PARTNER WOD- 15 min AMRAP 20 med ball sit-ups 20/14# pass back and forth to each other 20 bench press 95/65# 20 back squat 95/65#.. you can put the weight on your partners back or clean and press on your own back 20 straight bar curls 65/35# 20 ring dips sub box dips sub assisted dips Rx+ 135/95 for all barbell movements except curls are at 95/63, and dips with 53/26# kB held by your feet or legs or a belt ... good luck:)

WOD- for time... there will be a cap! 800m run 10 push press 135/95 masters 95/63 10 burpees 10 T2B sub K2e sub k2 90 800m run SWOD -Bent Over Row (With a barbell... ) Try to shoot for 40-50% of 1 rep max deadlift for all 5 sets of 5

Third annual Kivnon Throwdown on 8/10... find a partner, if you can’t let us know and we will do our best to match you with another athlete! We will be doing team wods every Friday until the throwdown! https://www.crossfitkivnon.com/throwdown Also, we will be doing a strength progression for front squat and squat snatch for six weeks! Try to make it every week, you can’t expect to PR if you don’t show up. MECHANICS, CONSISTENCY then INTENSITY!! “Morrison” 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24" Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 To learn more about Morrison click here Wall balls 20/14# Box jumps

WOD- for time 45 min cap.... scale accordingly Cash in: 20 GHD Sit-Ups 10 Cleans @ 135/95 2 Strict Pull-ups (SPU) 8 Cleans @ 165/115 4 SPU 6 Cleans @ 185/135 6 SPU 4 Cleans @ 205/155 8 SPU 2 Cleans @ 225/175 10 SPU 4 Cleans @ 205/155 8 SPU 6 Cleans @ 185/135 6 SPU 8 Cleans @ 165/115 4 SPU 10 Cleans @ 135/95 2 SPU Cash-Out: 20 GHD Sit-Ups Scaled-subtract 40# from above and sub kipping/ banded/ jumping pull-ups and sub an mat sit-ups Masters-is the same -40 from above and you still must do strict pull ips and GHD Sit-ups

Third annual Kivnon Throwdown on 8/10... find a partner, if you can’t let us know and we will do our best to match you with another athlete! We will be doing team wods every Friday until the throwdown! https://www.crossfitkivnon.com/throwdown Also, we will be doing a strength progression for front squat and squat snatch for six weeks! Try to make it every week, you can’t expect to PR if you don’t show up. MECHANICS, CONSISTENCY then INTENSITY!! CrossFit Kivnon 190708 SWOD- Front Squat (5x5 all sets at 75-80% if 1 rep max front squat) 25 min cap WOD- for time 15 min cap 21-15-9 Push ups Ohs 95/65 masters 65/33

WOD- Squat Snatch (10-9-8-7-6-5-5...) Shoot for a 5 rep max squat snatch This should take the whole class. Follow the rep scheme above

"1776" happy 4th:) (Time) 7 exercises - 4 Rounds - 1776 Reps 289 Single Skips 50 Jumping Squats 40 Push Press 45/35# 30 Box Jumps 24/20" 20 Push Ups 10 Pull Ups 5 Burpees