Crossfit Kivnon 10/16/2020
Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat 10 MINS TO...
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- Oct 14, 2020
Crossfit Kivnon 10/15/2020
SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND...
- Oct 13, 2020
Crossfit Kivnon 10/14/2020
Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP...
- Oct 12, 2020
Crossfit Kivnon 10/13/2020
Warm-up 2 MIN JUMP ROPE 10 SINGEL LEG BOX STEP UPS 3 BURPEES 4 INCH WORMS 6 EB POWER CLEANS SWOD: Power Clean 10 MINS TO BUILD UP TO 70%...
- Oct 11, 2020
Crossfit Kivnon 10/12/2020
Warm-up 3RDS 200 M RUN 12 ALTENATING V-UPS SINGL ARM DB PUSH PRESS 10 AIR SQUATS 10 GOOD MORNINGS Skill Work T2B PROGRESSIONS 3 X 10...
- Oct 9, 2020
Crossfit Kivnon 10/09/2020
WOD: THE RUN AROUND (AMRAP - Rounds and Reps) 30 MIN AMRAP 50 DOUBLE UNDERS 25 PULL UPS 12 GHD SIT UPS 6 SQUAT CLEANS (135/95) 3 HSPU ...
- Oct 8, 2020
Crossfit Kivnon 10/09/2020
Warm-up 200 M RUN 20 JUMPING JACKS 5 INCH WORMS 20 OHS PVC 5 BURPEES 10 KB DEADLIFTS WOD: Lumberjack 20 (Time) 20 Deadlifts, 275# Run...
- Oct 7, 2020
Crossfit Kivnon 10/08/2020
SLIPS SCALES 1 MIN FRONT SCALE R 1 MIN FRONT SCALE L 1 MIN BACK SCALE R 1 MIN BACK SCALE L 4 MINS OF L-SITS 4 MIN OF INVERSIONS 4 MIN...
- Oct 4, 2020
Crossfit Kivnon 10/05/2020
Warm-up 2 ROUNDS 1 MIN JUMP ROPE 10 DEAD BUGS 10 BIRD DOGS 10 LUNGES 20 PASS THROUGHS SWOD: Shoulder Press 8 SETS OF 2 @ 80% EVERY...
- Oct 1, 2020
Crossfit Kivnon 10/02/2020
Warm-up 2 RDS 2 MINS OF ROWING 10 BANDED PASS THROUGHS 10 PULL APARTS 10 FRONT SQUATS WITH PVC 10 PUSH PRESSES WITH PVC SPECIFIC WARM UP...
- Sep 30, 2020
Crossfit Kivnon 10/01/2020
Warm-up 400M RUN 20 PASS THROUGHS 20 UP DOWNS 20 STRAIGHT LEG SIT UPS 20 JUMPING JACKS WOD: Metcon (AMRAP - Rounds and Reps) 26 MIN EMOM...
- Sep 29, 2020
Crossfit Kivnon 09/30/2020
Warm-up 500M ROW/400M RUN 5 INCH WORMS 20 PASS THROUGHS 15 PUSH PRESS 10 FRANKENSTEINS 10 HIGH KNEE PULLS 1 MIN OF DOUBLE/SINGLE UNDERS ...
- Sep 28, 2020
Crossfit Kivnon 09/29/2020
Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back...
- Sep 27, 2020
Crossfit Kivnon 09/28/2020
Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS BODYBUILDING BICEPS ...
- Sep 24, 2020
Crossfit Kivnon 09/25/2020
Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE...
- Sep 23, 2020
Crossfit Kivnon 09/24/2020
Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X...
- Sep 22, 2020
Crossfit Kivnon 09/23/2020
Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE...
- Sep 13, 2020
Crossfit Kivnon 09/14/2020
Warm-up 20 PASS THROUGHS 20 AIR SQUATS 10 PUSH UPS 5 INCH WORMS Skill Work HANDSTAND PUSH UP DRILLS 20 MINS OF HAND STAND PROGRESSIONS...
- Sep 11, 2020
Crossfit Kivnon 09/12/2020
WOD: BREAK IT DOWN (Time) PARTNER WOD 60/40/20 T2B HSPU BOX STEP OVERS BURPEES GPP - V-UPS + PUSH UPS FITNESS - LEG RAISES + PIKED...
- Sep 10, 2020
Crossfit Kivnon 09/11/2020
WOD: 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# /...
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