CrossFit Kivnon 191031

CrossFit Kivnon 191031 SWOD: Deadlift (5/5/5/5/5 all sets at or above 75% of 1 rep max) Accumulate 100 ghd extensions add weight if you want Accumulate 50 strict pull-ups if you need a band use one WOD : Metcon (Time) Optional WOD IF YOU DONT FEEL LIKE DOING THE SWOD 1 mile run 20 thrusters 95/65 1 mile run 15 thrusters 95/65 1 mile run 10 thrusters 95/65

CrossFit Kivnon 191030

Havana (AMRAP - Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135 lb. Women: 95 lb. Beginner Option Complete as many rounds as possible in 20 minutes of: 75 single-unders 20 knee push-ups

CrossFit Kivnon 191029

WOD: Metcon (Time) 3 rounds for time- 18 min cap 10 burpee pull-ups 10 G2Oh 95/65 Rx+ 135/95 SWOD : Bench Press (SWOD AFTER THE WOD) Max reps at body weight for men and 70% for women 10 min to find 1 set of max reps at the above

CrossFit Kivnon 191028

SWOD: Hang Squat Clean (5 sets of 3 reps 25 min cap) All 5 sets at or above 70% or more of your 1 rm SQUAT CLEAN WOD: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 10 situps 1 fence run 10 wall ball shots 20/14# If you didn’t do 20.3 you can today

CrossFit Kivnon 191025

There will be an optional wod if you don’t want to do the open wod... show up and find out:) Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time) 21 deadlifts 185/125 lb 21 Push Press 95/65 lb 15 deadlifts 185/125 lb 15 Push Press 95/65 lb 9 deadlifts 185/125 lb 9 Push Press 95/65 lb 21 deadlifts 255/165 lb 10 handstand push-ups 15 deadlifts 255/16

CrossFit Kivnon 191024

SWOD: Bench Press (10/9/8/7/6/5/4/3) You will have all class to do the bench and deadlift... if you finish early you can do the optional wod SWOD: Deadlift (10/9/8/7/6/5/4/3) If you are sore from the week or don’t want to deadlift shoot for the same reps with front squat WOD: Metcon (AMRAP - Rounds and Reps) This wod is optional- the SWOD should take the whole class if not do the following: 10 min AMRAP 10 box jumps 24/20" 10 push press 95/65#

CrossFit Kivnon 191023

WOD: SCOTT DAVIDSON for time (Time) For Time.... 45 min cap 800 meter Run 10 Deadlifts (225/155 lb) 600 meter Run 20 Back Squats (225/155 lb) 400 meter Run 30 Front Squats (135/95 lb) 200 meter Run 40 Cleans (135/95 lb) namesake photo This Firefighter Hero WOD is dedicated to Scott Davidson, FDNY, Ladder 118, who was killed on September 11, 2001. On the basketball court or the baseball diamond, Scott Davidson played to win. He was known as a fierce competitor who, without seeking personal glory, drew awards and accolades like a magnet in a box of thumbtacks. Mr. Davidson, 33, of Tottenville, one of the firefighters among the thousands missing in the World Trade Center attack, capped a four

CrossFit Kivnon 191022

SWOD: Weighted Pull-ups (Shoot for 5 sets of 5 increasing weight each set) 25 min cap Record your heaviest set of pull ups Ghd extensions (Shoot for 10x10) 100 reps during pullups WOD: Metcon (Time) 3 rounds for time 10 pull-ups 10 burpees 10 hang power snatch 95/65 masters 75/35

CrossFit Kivnon 191018

CroasFit Games open 20.2 (16-54) 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Masters (55+) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 35-lb/20-lb dumbbells WOD Preview CrossFit Kivnon 191018 Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Masters (55+) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 35-lb/20-lb dumbbells

CrossFit Kivnon 191017

SWOD: Split Jerk (1 rep max 20 min cap ) WOD: 2k Row (Time) Max Effort 2k Row We will run heats to accommodate the rowers

CrossFit Kivnon 191016

"SHAM" Dedicated to Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins. For time - 7 rounds 11 BodyWeight Deadlifts 100m sprint (use the fence run)

CrossFit Kivnon 191015

SWOD: Shoulder Press (1 rep max. 15 min cap) This week we are finishing off the strength progressions for OHS, strict press and split jerk. WOD: Metcon (AMRAP - Rounds and Reps) 20 min AMRAP 1 fence run 9 hspu 6 power snatch 95/65 masters 75/35 3 ring muscle ups sub bar MU

CrossFit Kivnon 191014

SWOD: Overhead Squat (1 rep max -25 min cap) If u have missed the progression and don’t want to try for a 1 rep then o 3 sets of 5-8 reps focusing on form or if u have should issues then do back squat WOD- : Metcon (AMRAP - Rounds and Reps) 15 min AMRAP 10 box jumps 24/20 10 kB swings 53/35# 10 lunges with same kB 53/35# If u didn’t do the open and still want to... you have until 5 to submit and can do it instead of today’s wod

CrossFit Kivnon 1901011

WOD: Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Masters (55+) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/ 65lb 10 bar-facing burpees Time cap: 15 minutes

CrossFit Kivnon 191010

SWOD: Shoulder Press (15 min cap— 2 rep max) If you are not wanted to go heavy try for 3x10 strict press with a light weight Partner WOD 15 min AMRAP with partner 20 bench press 135/95# 20 pull-ups 20 burpees 100 double unders sub 300 singles

CrossFit Kivnon 191009

HERO WOD FOR TIME  30 GHD sit-ups 15 Squat cleans, 155# 24 GHD sit-ups 12 Squat cleans,  18 GHD sit-ups 9 Squat cleans,  12 GHD sit-ups 6 Squat cleans,  6 GHD sit-ups 3 Squat cleans,  In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, died on February 28, 2012 40 min cap Rx 155/105 masters 135/95 Scaled 135/95 masters 95/65 Sub sit-ups

CrossFit Kivnon 191008

FOR TIME 21 cleans 95/65 masters 55/35 21 box step ups with 1x 53/35 kB 15 cleans 115/85 masters 65/45 15 box step ups same weight 9 cleans 135/95 masters 75/55 9 box step ups same weight Power or squat cleans 24/20" box Rx+ 21-135/95 masters 95/65 15- 175 /125 masters 135/95 9- 225/155 masters 155/105

CrossFit Kivnon 191007

SWOD: Split Jerk (2/2/2/2/2 all sets at or above 85% of 1 rm ) 25 min cap Sub 5x10 lunges front rack... with a weight that you can do 10 reps total (5 each leg) If you have any pain in shoulders going overhead WOD 20 min cap... 4 rounds for time 5 squat snatch 135/95 masters 95/65 5 burpee pull-ups 400m run

CrossFit Kivnon 191004

PARTNER WOD — for time 50 burpees 50 pull-ups 50 back squat 135/95 from the ground 50 push ups 50 cal row 50 back squat 155/105 from the ground 1 mile run together 40 min cap

CrossFit Kivnon 191003

SWOD: Shoulder Press (3/3/3/3/3 all sets at 80%  20 min cap WOD: Metcon (AMRAP - Rounds and Reps) 20 min AMRAP 200m run 5 thrusters 95/65 masters 75/35# 30 sit-ups 1 rope climb Rx+ 135/95 masters 95/65

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