CrossFit Kivnon 190830

SWOD: a)Squat Clean (2/2/2/2/2 all sets at or above 85% of 1 rm) B)Push Jerk (2/2/2/2/2 all sets at or above 85%) If you don’t have a 1RM push jerk the. Pick a weight that is a challenge for all sets... meaning if you can do it 3-4 times then go up in weight be fore you start your working sets U will have the whole class for the SWOD... if you finish early which u shouldn’t but if you do... WOD- AMRAP 200m farmer carry holding two 70/53# kbs until class is over 1 completed round is 1 completed 200m farmer carry

CrossFit Kivnon 190829

HERO WOD “Donny” 21-15-9-9-15-21 Deadlift, 225# Burpee In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 225/155 Masters 185/105 40 min cap

CrossFit Kivnon 190828

SWOD Back Squat (3/3/3+..... 25 min cap) 1 set at 70% of 1 rep max 2 set at 80% of 1 rep max 3 set at 90% or above this set is an AMRAP SHOOT FOR 3+ WOD-“Fran “21-15-9 Thrusters, 95# / 65# Pull-ups 15 min cap—— Incase you missed Tuesday u have the option of doing Fran today Partner wod- 15 min AMRAP:  Max calorie row with partner... at every 20 calories rowed complete 20 hand release push ups with 45/25# plate on your back... share reps with your partner

CrossFit Kivnon 190827

SWOD- 1 rep max cluster ... squat clean into a thruster... no jerk or push press during the cluster 20 min cap... will get You warmed up for "Fran" WOD-“Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups 15 min cap- this is a sprint scale accordingly...

CrossFit Kivnon 190826

SWOD- Bench Press ( 5 rep max ) 20 min cap WOD- 20min AMRAP (AMRAP - Rounds and Reps) 400m run 9 burpees 7 t2b 5 hang to oh 95/65

CrossFit Kivnon 190823

SWOD- Push Jerk (8/7/6/5/4/3) 25 min cap WOD- EMOM FOR 12 min 10 Du sub 30 singles 8 kB swings 53/35# 5 box jump 24/20" rx+ 70/53# kB 30/24" box Count only completed rounds

CrossFit Kivnon 190822

WOD- 4 rounds for time 15 min cap 400m run 5 snatch (power or squat) 135/95 5 burpees SWOD-Back Squat 3x5—(5/5/5+)see rep scheme.....25 min cap 1st working set 65% 2nd working set 75% 3rd working set 85% AMRAP Record total number of reps for your last set of 5 and weight

CrossFit Kivnon 190821

Hero wod Wednesday!! 40 min cap Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004 To learn more about Holleyman click here

CrossFit Kivnon 190820

BENCHMARK WOD-  “Angie” For Time: 25 min cap 100 pullups 100 pushups 100 situps 100 air squats Scale accordingly Mobility Post wod ...15 min to roll out, smash, stretch whatever may be tight, sore etc

CrossFit Kivnon 190819

SWOD- Squat Clean (4/4/4/4/4 ) 30 min... all 5 sets at or above 70% Partner WOD- 15 min AMRAP 20 medball sit ups 20/14# pass ball back and forth 20 thrusters 95/65 masters 75/35 - split reps as needed 20 cal row- share work as needed with partner 1 farmers carry with two kbs 70/53# to fence and back ... both go to fence and back split the carry as needed

CrossFit Kivnon 190816

SWOD- push complex 15 min to find three sets of the complex below...rest between sets 1 strict press 1 push press 1 push jerk The strict press will be the limiting factor Shoot for three sets of the heaviest load you can for the above complex WOD- for time... 15 min cap 500 m row 50 double unders 400 m row 40 double unders 300 m row 30 double unders 200 m row 20 double unders 100 m row 10 double unders Sub 3x for singles

CrossFit Kivnon 190815

SWOD- Get to a good working weight, stick with that for all sets ... should be struggling for reps 9 and 10 of each movement... 45 min cap you can do them an any order 1.Bench Press -5x10 all sets at same working weight ) 2. Back Squat -5x10 3. GHD sit ups-5x10 4. GHD extensions-5x10 Score is reps completed 100 total 5. Ring dips 5x10 sub assisted dips

CrossFit Kivnon 190814

WOD-Lumberjack 20-45 min cap 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24" Run 400m 20 Dumbbell Squat Cleans, 45# Run 400m On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others. To learn more about Lumberjack 20 click here 45 min cap Deadlift 275/185 masters 185/130 kB swings 70/53 masters 53/35 Ohs 115/75 masters 95/45 Box jumps 24/20" DB squat cleans 45/25

CrossFit Kivnon 190813

SWOD- 15 min to work on on rope climbs ... Count your completed climbs, sub is a pull from the ground to the standing position then lower your self bag down to the ground Rx+ legless climbs WOD-35 min cap 5 rounds for time 5 pull-ups 10 alternating back rack lunges 135 /95 masters 95/65 5 bar muscle ups sub assisted MU sub c2b 10 burpees over the bar

CrossFit Kivnon 190812

SWOD- Squat Clean (6/6/5/5/5) 25 min cap to find a 5 rep max squat clean WOD- 20min AMRAP 400m run 10 g2oh 185/130 masters 135/95

CrissFit Kivnon 190809

ML’s WOD- 6k row for time... with a kicker 6k row: at every 1000m rowed accumulate 1 min plank hold and 20 situps for a total of 6 min plank and 120 situps You are done after your last set of plank and situps

CrossFit Kivnon 190808

SWOD- Push Jerk- 5 sets of 10  Shoot for all sets at or above 50% of 1 rep max push jerk 25 min cap WOD- 10 min AMRAP 10 kB swings 53/35# 10 burpee box ump overs 24/20" 10 alternating kB clean and jerk 53/35

CrossFit Kivnon 190807

Benchmark Wednesday- “Linda” for time 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Scale accordingly:) You can use multiple bars if not change the weight and or work with some one who has similar strength and or weight

CrossFit Kivnon 190806

Option 1 SWOD- Squat Snatch —1 rep max We are doing this today instead of Friday because of the throwdown!!! You have the option of finding a 1 rep max squat snatch or the metcon You will have all Class for the squat snatch. Option 2- WOD- for time 40 min cap 1 mile run 50 power snatch 96/65 25 pull ups 50 du sub 150 singles 25 T2B sub K2e sub k 2 90 50 hand release push ups 1 mile run Rx + wear a vest On the run Pick either this wod or the 1 rep snatch

CrossFit Kivnon 190805

SWOD- Front Squat -1 rep max! 30 min cap WOD- 10 min AMRAP 5 wall ball shots 20/14# 3 HSPU 1 body weight clean and jerk 70% BW for women and masters is 70% BW men and 50% women 1 fence run

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