CrossFit Kivnon 191130

10 minute AMRAP 6 burpee pull-ups fence run 6 air squats 5 minute rest 10 minute AMRAP 6 push-ups fence run 6 weighted sit-ups Sub 3 burpees and 3 ring rows for the burpee pull-ups.  Choose your own weight for the sit-ups.  Challenge yourself!

CrossFit Kivnon 191129

SWOD: Squat Snatch (5 sets of 5 at 60% ) 30 min cap WOD: Metcon (Time) 5 rounds for time 20 pushups 10 hang power snatch 95/65 5 hspu 20 min cap

CrossFit Kivnon 191128

WOD: Metcon (Time) HAPPY THANKSGIVING WOD In teams of 2 or 3... The wall ball is the turkey... don’t drop it!! It can’t hit the floor!! If it does it’s a 5 burpee penalty right then and there... every member of the team has to do five Only one team members works at a time while that team member works the other one or two must hold the paleo chair 6 rounds for time 30 wall ball shots 20/14# 30 med ball sit-ups handing the tossing the med ball back and forth.. 30 med ball step ups 24/20" 30 overhead lunges 20/14# 30 ghd extensions with same med ball Rx+ use 53/35 kB instead of wall ball and sub thrusters instead of wall ball shots

CrossFit Kivnon 191127

HERO WOD: Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24"/20" box Post total time. In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010 To learn more about Wittman click here 35 min cap

CrossFit Kivnon 191126

SWOD: Push Press (5 sets of 3 at 75% of 1 rm) 20 min cap WOD: Metcon (AMRAP - Rounds and Reps) 15 AMRAP 10 c2b pullups 10 push press 95/65# 400m run

CrossFit Kivnon 191125

SWOD: Clean and Jerk (5 sets of 5 At 60% of 1 rep ) squat clean not power 30 min cap WOD: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 5 back squat 135/95 from the ground unless you can’t lift it over head then use a rack 5 burpees over the bar 1 fence run

CrossFit Kivnon 191122

SWOD: Deadlift (1 rep max deadlift) You will have the whole class and an optional wod if you missed the deadlift progression If you missed the the progression for deadlift shoot for 5 sets of 5 reps WOD: Metcon (AMRAP - Rounds and Reps) Optional if you finish deadlift early and or if you don't want to deadlift 20 min AMRAP 30 double unders sub 90 singles 20 single leg deadlifts with 53/35 kB x1 ... 10 each leg 10 hand stand push ups 5 rope climbs

CrossFit Kivnon 191121

SWOD: Squat Snatch (10/9/8/7/6/5) 35 min cap WOD: Metcon (AMRAP - Rounds and Reps) 10 min AMRAP 5 barbell curls 75/35# 5 ring dips 20 Superman’s 5 v ups 5 strict pull-ups 20 mountain climbers Rx* 95/65#

CrossFit Kivnon 191120

HERO WOD WEDNESDAY— “Loredo” 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 To learn more about Loredo click here U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Ed

CrossFit Kivnon 191119

SWOD: Push Press (5x5 at 60% ) All sets at or above 60% of 1 rep max push press 25 min cap WOD: Metcon (Time) For time: 30 min cap Buy in- 5 clean and jerks 185/130 masters 135/95 100 box steps 24/20" 100 burpees 100 sit-ups Cash out- 5 clean and jerks 185/130 masters 135/95 Rx+ 205/145 AND 53/35# kb box steps ups

CrossFit Kivnon 191118

SWOD: Hang squat clean 1 rep max 35 min cap If you have missed the strength progression for this movement over the last month or so... shoot for 1 set of 5 WOD: 10 min AMRAP 10 wall balls 20/14# 8 pull-ups 1 fence run

CrossFit Kivnon 191116

SATURDAY MORNING FREE CLASS !!! Bring your family and friends, come work out with us at 9 AM Three little 10 minute WODs, completely scalable and doable. Come hang out and get your sweat on !! Come oooooooooooon, you know you need to get up and do it. We're here for you.

CrossFit Kivnon 191115

WOD: Metcon  15 min AMRAP With a partner 1000 row 20 burpees 10 thrusters 95/65# 5 rope climbs Split reps as needed Only one Person works at a time SWOD: Partner squat snatch  Total for you and your partners heaviest snatch in 15 min after the wod Score is both of your lifts added together

CrossFit Kivnon 191114

SWOD: Deadlift (6 sets of 2 at 90% or above ...) You will have the whole class. For the SWOD- if new to the box or this progression then focus on form and sets of 5 at a lighter weight Accumulate 100 ghd extensions and 30 strict pull-ups during SWOD WOD:  Optional WOD- 10 min AMRAP 5 pull-ups 5 hspu 5 front squats 95/65#

CrossFit Kivnon 191113

WOD: Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Mile In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010 To learn more about Abbate click here

CrossFit Kivnon 191112

SWOD : Push Press (10/9/8/7/6/5) 20 min cap WOD 4 rounds for time 30 min cap 25 push ups 400m run 25 T2B sub K2e sub knees to 90 4 TGU (2each arm) 53/35#

CrossFit Kivnon 191111

SWOD: Metcon (Weight) HANG SQUAT CLEAN 2 rep max 25 min cap WOD: Metcon (AMRAP - Rounds and Reps) 20 min AMRAP 20 double unders sub 60 singles 10 burpee box jump overs 24/20" 5 squat snatch 95/65# Rx+ 135/95

CrossFit Kivnon 191109

Partners! 30 Min cap 50 wall balls 400m run 6 burpees 40 wall balls 400m run 6 burpees 30 wall balls 400m run 6 burpees 20 wall balls 400m run 6burpees 1 working at a time on the wall balls and burpees. Run together.

CrossFit Kivnon 191108

Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Masters (55+) (Time) For time, partitioned any way: 40 chest to bar pullups 80-cal. row 120 wall-ball shots 20/10 lb ball to 9 ft Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 lb ball to 10/ 9 ft. Time cap: 20 min

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