CrossFit Kivnon 190930

WOD For time 10-9-8-7-6-5-4-3-2-1 kB swings 53/35 Pistol squats sub banded or assisted Strict pull ups sub banded strict Ring dips Calorie row Rx+ 70/53 for the swings, 25/10# plate for the pistols, 53/35 weighted strict pull-ups and dips 35 min cap

CrossFit Kivnon 190927

SWOD: 35 min 1. Shoulder Press (4/4/4/4/4) All sets at 70% or above 2. Split Jerk (3/3/3/3/3/3/3) All 7 sets of 3 at 70% Do the press first WOD: Metcon (AMRAP - Rounds and Reps) 8 min AMRAP 10 box step ups with 95/65 on your back 24/20" 10 barbell rows 95/65 10 sit ups Rx+ 135/95# AND T2B

CrossFit Kivnon 190926

WOD: Cindy (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats We did this a few months back... time to test your progress!! Also, do this wod to bid Liz a fond farewell!!!

CrossFit Kivnon 190925

"Lane" is a Hero WOD dedicated to Sergeant Ryan H. Lane, 2nd Light Armored Reconnaissance Battalion, 2nd Marine Division, who paid the ultimate sacrifice in combat on July 23, 2009 in Helmand Province, Afghanistan. At the time of his death, Sgt. Lane was attempting to lead his Marines out of the line of indirect fire from enemy mortars. Sgt. Lane is survived by his wife, Valerie Lane, his mom Kathy Hanley, his father Harold Lane, three brothers, Jim Hanley (stepfather) and many other proud family members and friends.  "LANE" for time (Time) For Time (with a Partner) 800 meter Med Ball Run (20/14 lb) 28 Snatches (135/95 lb) 39 Burpee Box Jump-Overs (24/20 in) 84 Wall Ball Shots (20/14 lb)

CrossFit Kivnon 190924

WOD: Metcon  6 min AMRAP 10 squat cleans 155/105 masters 95/65# 10 hspu Rx+ 185/130 masters 135/95# WOD: Metcon 6 min AMRAP 10 burpee pull-ups 1 fence run SWOD: Deadlift (5 rep max unbroken deadlift after the WODs) 20 min cap If worried about the weight then do 5x10 at a lighter weight

CrossFit Kivnon 190923

WOD: Overhead Squat (3 sets of 5... 25 min cap) 1st set: 5 @65% of 1 rep max 2nd set: 5 @75% 3rd set: 5+ @85% ... if u do 5 keep going until failure WOD: 21-15-9 for time .... 15 min cap kB swings 53/35 Box jumps 24/20" Push ups— CHEST TOUCHES THE FLOOR!!!!!!!!

CrossFit Kivnon 190920

WOD: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 50 double unders sub 150 singles 10 ghd back extensions hold 53/35# kB sub 30 Supermans 1 farmer carry to fence holding 2x 70/53# 10 pushups Rx+ 70/53 kB for ghd extensions AND 135/95# on a barbell for farmer carry, one barbell in each arm so u will have two barbells SWOD : Shoulder Press (5 rep max strict press... no dip or jerk) SWOD POST WOD - 15 min cap

CrossFit Kivnon 190919

DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 To learn more about DT click here

CrossFit Kivnon 190918

SWOD: Split Jerk (5/5/5/5/5 all sets at 40% or above) 25 min cap WOD: Metcon (AMRAP - Rounds and Reps) 15 min AMRAP 1 snatch (power or squat) 135/95 masters 95/65# 3 oh lunges same weight 5 T2B 200m run Rx+ 185/135 masters 135/95 For all movements

CrossFit Kivnon 190917

WOD: Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Bar muscle ups Burpees Box jumps 24/20" Deadlift 225/165 masters 135/95# Wall ball shots 20/14# Rx+ wear a 20# vest

CrossFit Kivnon 190916

SWOD: Overhead Squat (25 min for 5x10 at 40%) WOD: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 1 fence run 5 front squats 10 push ups Rx 135/95 masters 95/65 Rx+ 185/135 masters 155/105

CrossFit Kivnon 190913

SWOD: Snatch complex (20min to work up to a heavy complex) 1 snatch grip deadlift 1 hang power snatch 1 ohs WOD: Metcon (AMRAP - Rounds and Reps) 20 min AMRAP With a partner- share reps with partner as needed. One person working at a time 50 push ups 50 ghd med ball sit ups 20/14# thro the med ball to your partner 50 pull-ups 50 deadlifts 225/155 masters 155/105 50 cal row

CrossFit Kivnon 190912

24 / 40 Minute EMOM RX is 24 minutes, RX + is all 40. (You can scale movements and do RX+ time too, just sayin) Minute 1 4 Clean & Jerks 135 / 95 (95 / 65) Minute 2 Fence Run Minute 3 8 Wallballs 20 / 14 Minute 4 1 Rope Climb Scale as appropriate, try to get some work in each of the rounds. Shorten the fence run and rope climb, and drop the weight of C&J and wallballs if you can't complete in 30 to 40 ish seconds. Sub pulls from floor to standing if you don't have rope climbs yet.

CrossFit Kivnon 190911

9/11 tribute (Time) 9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 83#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 123#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 123#) 11 Push Jerks (110# / 73#) 2001m Row or 2001m Run (1.25 miles) ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the

CrossFit Kivnon 190910

SWOD: 1 rep max Bench Press  15 min cap If you haven’t done many of the bench days shoot for a 5x10 WOD: Metcon (Time) For time 35 min cap 400m run 50 back squats 50 burpees 400m run 30 front squats 30 burpees 400m burpees 15 ohs 15 burpees Rx 95/65 masters 75/35 Rx+ 135/95 masters 95/65

CrossFit Kivnon 190909

SWOD: Back Squat (1 rep max - you will have 30 min) If you were here last week it should be just above the last set of 1+ WOD: 3 rounds for time - 15 min cap 25 double unders sub x3 singles 5 g2oh 155/105 masters 95/65 Rx+ 205/145 masters 155/105

CrossFit Kivnon 190907

9AM Free WOD Bring Family and Friends!! 20 Minute EMOM Min 1 - 10 push ups Min 2 - 30 second plank Min 3 - 8 box jumps Min 4 - 30 second paleo chair 10 AM OLY CLASS 11 AM GYMNASTICS CLASS

CrossFit Kivnon 190906

SWOD- A. Push Jerk (1 rep max) B. Squat Clean (1 rep max) Will have all class ... at least 45 min for SWOD there will be an optional wod Wod:  If you get done with the SWOD early or don’t want to do the SWOD 20 min cap- 3 rounds 5 clean & jerk 50 double unders 5 back squat 50 double unders 5 dead lifts 105/85# for barbell work

CrossFit Kivnon 190905

HEY BUDDY For Time (45 minute CAP if needed) Buy-In: 400 meter Run Then, 5 Rounds of: 10 Walking Lunges 10 Air Squats 10 Sit-Ups 8 Burpees Cash-Out: 400 meter Run RX Plus is 800m runs and 10 rounds. This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years a

Crossfit Kivnon 190904

SWOD: Bench Press (15 min- 3 rep bench press) WOD: Metcon (Time) 4 rounds for time 500m row 10 hang power cleans 155/105 masters 95/65 400m run 10 sit ups 30 min cap

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