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    WORKOUT OF THE DAY
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    CrossFit Kivnon 180630

    9 AM Free Class -

    Against a running clock:  

    Complete 5 rounds: 

    200 meter run

    10 situps 

    8 burpees

    6 jumping air squats

    Rest as needed between rounds, record your fastest time. 

    These should be all out sprints.  

    1000 - 1200 open floor for members with coaching available.  

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    CrossFit Kivnon 180629

    SWOD- Shoulder Press (5x3 all sets at 90% of 1rm or above)
    15 min cap

    Partner WOD- three rounds for time
    400m med ball run with partner switch as needed 20/14#
    50 cleans 95/63#
    40 ghd sit-ups
    Share reps with your partner 

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    CrossFit Kivnon 180628

    Mobility 

    Repeat 3x
    A1. Left leg couch stretch 1 min
    A2. Right leg couch stretch 1 min
    A3. Paleo chair 1 min- hold on to the rig if u need to
    Repeat 3x
    B1. Bully stretch right arm 1 min
    B2. Bully stretch left arm 1 min
    B3. Dead hang on rig 30 seconds

    WOD-15 min AMRAP
    10 lunges with 2 plates 45/25#
    10 sit-ups with 1 plate 45/25 ... touch plate above your head and past your feet
    10 ghd extensions with 53/35#kb
    1 fence walk with 2 plates in a farmer carry position not on your back 45/25
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    CrossFit Kivnon 180627

    The Seven (Time) 40 min cap
    7 Rounds of:
    7 Handstand Push-ups
    7 Thrusters, 135#
    7 Knees-To-Elbows
    7 Deadlifts, 245#
    7 Burpees
    7 Kettlebell Swings, 70#
    7 Pull-ups

    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
    135/93 for thrusters
    245/163 for deadlifts
    70/53 for kB
    Sub jumping pull-ups
    Sub Lsit press for HSPU

    40 min cap 

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    CrossFit Kivnon 180626


    SWOD- in no particular order... WORK QUICKLY

    A.Overhead Squat (9/8/7/6/5 shoot for a new 5 rep max ohs)
    B. Squat Snatch (5 rep max... shoot for touch n go)
    C. Bench Press (5 rep max bench press)
    D. Pull-ups (100 strict pull-ups )


    Try to accumulate in between the other movements 100 strict pull-ups sub strict banded pull-ups sub ring rows 

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    CrossFit Kivnon 180625


    Beata’s farewell wod-

    200 Double unders sub 500 singles
    100 air squats
    50 KB swings 50/35#
    40 box jumps 24/20#
    30 G2Oh 135/95, masters 95/63# 

    200 Double unders sub 500 singles
    100 air squats
    50 KB swings 50/35#
    40 box jumps 24/20#
    30 G2Oh 135/95, masters 95/63#  

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    CrossFit Kivnon 180623

    9 AM Free Class

    Partners

    Every Other Minute on the Minute 

    30 Minutes

    Team completes : 

    20 wallballs

    10 burpees

    5 box jumps 

    Split however you want, one working at a time. 

    1000 - 1200 open floor for members with coaching available.  

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    CrossFit Kivnon 180622

    Strict Press (4/4/4/4/4)

    20 minutes time cap
    All sets 85% or above 1 rep max

    Look at your performance history on Wodify to see what your % should be.  If you don't have a history, your should show up more often or start logging.  :)

    Metcon (AMRAP - Rounds and Reps)

    13 Minute AMRAP

    20 burpees
    10 DB clean and jerks
    10 GHD back extensions
    10 two hand overhead triceps extensions

    Use  a single 50/35 DB (RX+ 75/50)

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    CrossFit Kivnon 180621


    "Daniel son" for time. 
    40 ghd situps sub 60 situps
    50 box jump overs 24/20"
    5 cleans 225/168 masters 165/103
    2k row
    50 pistols sub banded pistols
    1 mile run
    3 rope climbs sub 3 pulls from the ground
    40 min cap 

    If thee class is full... Half the class will do row first and half will do run first

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    CrossFit Kivnon 180620

    Hero wod "B-1" (Time)
    3 Rounds for Time
    400 meter Run
    21 Kettlebell Swings 53/35#
    15 Knees-to-Elbow
    9 Ring Dips sub banded ring dips sub box dips
    Private Benjamin Ranaudo was killed in Afghanistan by an anti-personnel explosive device on July 18, 2009 (more info). He was just 22.

    Rx+ wear a weight vest 20/14#

    Ben trained with the crew at CrossFit North Queensland (AUS) before being deployed. They created this workout to honor him. The "B-1" Hero WOD (aka: "B-1 Australian Hero WOD") was first posted as their workout of the day for July 21, 2009. 

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    8333 Case Street, La Mesa, CA 91942 

    E-mail: crossfitkivnon@gmail.com 

    Tel: 619-784-6548

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