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Sign up for the Kivnon Throwdown! August 4, 2018

SWOD- Bench Press 3RM .... 20 min cap

WOD- 15 min AMRAP
7 HSPU sub 3 wall walks sub L sit press with db 
5 squat cleans 185/133# masters 135/93#
I fence run 

SWOD-  Back Squat 3/3/3/3/3 all sets at or above 95% of 1 rm
25 min cap!!!!

Your working sets dont start until you get to 95% or above this should be tough... if you dont know your 1rm shoot for a weight that you struggle to get 3 and do it five sets!!

Hero wod “Randy” for Time.. 

75 Power Snatches

Men rx 75#
Women rx 53#
Masters rx 65/33#


WOD- for time... there will be a cap

Buy in- 50 double unders sub 50 du attempts sub 150 singles

Three rounds of:
10 alternating db snatch 50/35#
10 box jumps/step ups 24/20"
10 burpees

Cash out- 50 sit ups

Rx+ burpee muscle ups 

Hero wod!! “murph” 

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 

9 AM Free Class

22 Minute AMRAP 

11 burpees

11 v -ups 

DB or KB Farmer carry to fence OR single plate carry to 200m 

(pick a challenging weight and commit for the whole 22 minutes)

1000 - 1200 open floor to members with coaching available.

Have a good weekend!


Spend 15 minutes smashing, rolling out, stretching, etc.  

Work out those sore spots. 

Get warmed up, then - 

12 Minute AMRAP

3 squat cleans 125/93 (masters 95/63)

15 sit ups 

75 double unders (attempts count or 200 singles)

SWOD- Split Jerk (4 rep max)

Last week we did a lot of volume for the split jerk. Today work up to a 4 rep max. You will have the whole class rest in between sets. 

Hero WOD Wednesday “Bradley”
10 Rounds for time of:
100m Sprint which will be our fence run 
10 Pull-ups sub jumping pull-ups sub banded pu
100m Sprint- fence run 
10 Burpees
Rest 30 seconds- TAKE A FULL 30 seconds rest 

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

If you have a 20# vest wear it... This isn’t Rx+
Also, to help avoid tearing your hands before murph on Monday ... alternate between grabbing the rig with your palms then your fingers. If you can’t do that try to hold the bar tight and avoid swinging on the bar.


Back Squat (4/4/4/4/4 all sets at at or above 90% of 1rm)

WOD- For time:
50 Kb squats 70/53 masters 53/35#
50 Kb swings 70/53 masters 53/35#
40 Kb squats 70/53 masters 53/35#
40 Kb swings 70/53 masters 53/35#
30 Kb squats 70/53 masters 53/35#
30 Kb swings 70/53 masters 53/35#
20 Kb squats 70/53 masters 53/35#
20 Kb swings 70/53 masters 53/35#
10 Kb squats 70/53 masters 53/35#
10 Kb swings 70/53 masters 53/35#

Rx+ kb snatch 70/53 masters 53/35#
Add 5/4/3/2/1 snatch at the end of each corresponding set:
There will be a time cap on this WOD push hard and get as far into the WOD as possible


WOD- 10 rounds for time
3 cleans (power or squat) 185/133# masters 145/98#
10 push ups sub knee push ups

RX+ 205/153#


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