Crossfit Kivnon 09/10/2020
Warm-up 20 PASS THROUGHS 20 AIR SQUATS 10 PVC CLEANS 10 PVC PUSH PRESS THEN 10 MINUTES TO WARM UP TO 75% OF C&J SWOD: Clean and Jerk 5...
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- Sep 8, 2020
Crossfit Kivnon 09/09/2020
Warm-up 7 MIN AMRAP FENCE RUN 20 PASSTHROUGHS 10 OHS SQUATS 5 INCH WORMS THEN 2 RDS WITH BARBELL 6 EB SNATCH DEADLIFT 6 EB SNATCH...
- Sep 7, 2020
Crossfit Kivnon 09/08/2020
Warm-up 8 MIN AMRAP 15 DU/30 SU 12 AIR SQUATS 9 SUPERMANS 6 PUSH UPS 3 INCH WORMS THEN 3 SETS OF 5 REPS (BACK SQUAT) TO BUILD TO YOUR...
- Sep 4, 2020
Crossfit Kivnon 09/05/2020
FWOD: KETTLEHELL (Time) BUY-IN 400 M RUN 10-9-8-7-6-5-4-3-2-1 KETTLEBELL SWINGS PULL UPS * GOBLET SQUATS V-UPS BURPEE TO PLATE CASH...
- Sep 3, 2020
Crossfit Kivnon 09/04/2020
Warm-up SHOULDER OPENERS WITH BAND (5 MINS) 20 PASS THROUGHS 15 OHS SQUATS 10 SAMSON STRETCHES WITH TWIST INTO BUILD UP TO 70% of 1RM...
- Aug 23, 2020
CROSSFIT KIVNON 08/24/2020
Warm-up 200 M RUN 10 AIR SQUATS DB TECHNIQUE PREP FOR WORKOUT WITH LIGHT WEIGHTS 5 X EACH MOVEMENT SWOD: Front Squat 5 REPS @ 55% 3...
- Aug 21, 2020
Crossfit Kivnon 08/22/2020
FREE CLASS WOD: TUDERÂ (Time) PARTNER WODFor Time (with a Partner) 1 mile Run (together) 31 Push-Ups (each) Then, 20 Rounds of: 3...
- Aug 20, 2020
Crossfit Kivnon 08/21/2020
Warm-up 10 MIN AMRAP 10 DL 10 HANG CLEANS 10 PUSH PRESS 10 GOOD MORNINGS 10 AIR SQUATS THEN BUILD UP TO 50% OF C & J TO BEGIN WAVE...
- Aug 19, 2020
Crossfit Kivnon 08/20/2020
Warm-up 5 MINS OF SLIPS :15 OF EACH POSITION OF SCALES 1 MIN AT L-SIT 1 MIN AT INVERSION 1 MIN PLANKS 1 MIN STRETCHING USE 10 MINS TO...
- Aug 18, 2020
Crossfit Kivnon 08/19/2020
Warm-up 8 MIN AMRAP 200 M RUN 10 DL BAR 10 FRONT SQUATS 5 SHOULDER PRESS 3 BURPEES SWOD: Front Squat 5 REPS @ 50% 3 REPS @ 60% 2 REPS @...
- Aug 17, 2020
Crossfit Kivnon 08/18/2020
Warm-up 3 RDS 8 KIP SWINGS 8 PUSH UPS 10 LUNGES FENCE RUN SWOD: Snatch 5 REPS @ 50% 3 REPS @ 60% 2 REPS @ 70% REST 2 MINS 5 REPS @...
- Aug 16, 2020
Crossfit Kivnon 08/17/2020
Warm-up 10 MIN AMRAP 20 SINGLE UNDERS 10 GOOD MORNINGS PVC 10 OHS PVC 20 SHOULDER TAPS 5 INCH WORMS 10 PUSH PRESS PVC SWOD: Shoulder...
- Aug 13, 2020
Crossfit Kivnon 08/14/2020
Warm-up 6 MIN AMRAP FENCE RUN 10 SITUPS 10 LUNGES BURGENER WARMUP PVC BAR 10 MINS TO BUILD TO 60% FOR FIRST SET OF 5 SWOD: Snatch 15...
- Aug 12, 2020
Crossfit Kivnon 08/13/2020
Warm-up 10 MIN AMRAP 200M RUN OR ROW 6 DL 4 HANG CLEANS 2 S2OH ALL WITH ONE LIGHT DUMBELL THEN WARM UP FOR CLEAN AND JERK WAVES SWOD:...
- Aug 10, 2020
Crossfit Kivnon 08/11/2020
Warm-up 400M RUN 2 RDS 10 OHS SQUATS 10 HIGH HANG SQUAT SNATCHES 10 HANG SQUATS SNATCHES 10 BELOW THE KNEE SQUAT SNATCHES 10 SQUAT...
- Aug 9, 2020
Crossfit Kivnon 08/10/2020
Warm-up 3 RDS 10 DU/20 SU 10 FRONT SQUATS 10 GOOD MORNINGS 10 POWER CLEANS 3 WALL CLIMBS/WALKS RD 1 WITH A PVC RD 2 AND 3 WITH AN EMPTY...
- Aug 7, 2020
Crossfit Kivnon 08/08/2020
WOD: Metcon (Time) FREE CLASS - PARTNER WOD 3 RDS FOR TIME (ONE PARTNER WORKING AT A TIME) 60 CALS ROW/400M RUN 30 GROUND TO OVERHEAD...
- Aug 6, 2020
Crossfit Kivnon 08/07/2020
Warm-up 2 RDS 20 DU/SU 15 JUMPING JACKS 10 MOUNTAIN CLIMBERS 5 INCH WORMS THEN 5 EB CLEAN DEADLIFTS 5 EB CLEAN SHRUGS 5 EB CLEAN HIGH...
- Aug 6, 2020
Crossfit Kivnon 08/06/2020
SLIPS 20 mins at each station WOD: LEMMINGS QUEST (Time) 2 RDS 20 BURPEE BROAD JUMPS 20 T2B 20 HSPU 20 PISTOLS 20 DEVIL PRESS 20 CAL...
- Aug 4, 2020
Crossfit Kivnon 08/04/2020
Warm-up 2 MINS JUMP ROPE 10 AIR SQUATS 5 INCH WORMS 10 FRANKENSTEINS 10 SAMSON STRETCHES SWOD: Snatch Balance 16 EMOM EVERY 2 MIN ...
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