Crossfit Kivnon 08/04/2020
Warm-up 400M RUN 10 AIR SQUATS 20 PASSTHROUGHS 20 GOOD MORNINGS 10 EMPTY BARBELL DEADLIFTS 10 EMPTY BARBELL CLEAN SHRUGS 10 EMPTY...
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- Jul 30, 2020
Crossfit Kivnon 07/31/2020
Warm-up 2 MIN JUMP ROPE 10 KBS RUSSIAN WITH WEIGHT FOR THE WORKOUT 20 PASS THROUGHS 20 GOOD MORNINGS 20 HIGH KNEE PULLS TO CHEST (10 ON...
- Jul 29, 2020
Crossfit Kivnon 07/30/2020
Warm-up 1 mile run (12 min pace) If you can`t run due to limitations 2000m row (light) or 100 jumping jacks 100 mountain climbers 100...
- Jul 28, 2020
Crossfit Kivnon 07/20/2020
Warm-up 400M RUN / 500M ROW 20 FRANKENSTEINS 20 JUMPING JACKS 20 PASSTHROUGHS 20 SAMSON STRETCHES DEADLIFT MOVEMENT REVIEW WITH PVC AND...
- Jul 28, 2020
Crossfit Kivnon 07/28/2020
GENERAL WARM UP 50 DU / 100 SU 20 BOX STEP UPS 20 CHAIN BREAKERS 20 KIPS 20 SIT UPS 5 INCH WORMS GWOD: Handstand Push-ups YOU HAVE THREE...
- Jul 26, 2020
Crossfit Kivnon 07/27/2020
Crossfit Kivnon Warm-up (00:00 - 10:00) 400M RUN/500M ROW TEMPO AIR SQUATS 20 PASS THROUGHS 20 GOOD MORNINGS 20 FRANKENSTEIN 20 BOOT...
- Jul 24, 2020
Crossfit Kivnon 07/25/2020
WOD: COLT 45 45 mins AMRAP - Rounds and Reps 7 T2B 25 DU 1 MUSCLE UP 9 MED BALL CLEANS 7 KB SWINGS 5 BURPEE BOX JUMP OVER ALL MOVEMENTS...
- Jul 23, 2020
Crossfit Kivnon 07/24/2020
Warm-up 3 MINS OF JUMP ROPE (DU/SU) PRESSÂ AND JERK PREP PVC PIPE BAR 4 X 2 BUILDING IN WEIGHT TO BEGIN THE WORKOUT! SWOD: Shoulder...
- Jul 22, 2020
Crossfit Kivnon 07/23/2020
Warm-up 400 M RUN / 500 M ROW 10 MINS SLIPS SCALES (:30 MIN IN EACH POSITION) L-SIT (ACCUMULATE 2 MINS OF L-SITS) INVERSIONS...
- Jul 21, 2020
Crossfit Kivnon 07/22/2020
Warm-up (00:00 - 00:20) 200M RUN 20 PASS THROUGHS 20 AROUND THE WORLDS 10 SOTTS PRESS 10 OHS *ALL DONE WITH PVC PIPE BURGENER WARMUP ...
- Jul 20, 2020
Crossfit Kivnon 07/21/2020
GENERAL WARM UP (00:00 - 00:09) 2 RDS 5 INCHWORMS 10 STRAIGHT LEG SITUPS 10 BENCH DIPS 10 LUNGES THEN 20 PASS THROUGHS 20 GOOD...
- Jul 19, 2020
Crossfit Kivnon 07/20/2020
Warm-up (00:00 - 00:20) GENERAL WARM UP 200 M RUN 25 AIR SQUATS 20 GOOD MORNINGS THEN 6 SETS OF 3 REPS BUILDING TO FIRST WEIGHT EVERY 2...
- Jul 17, 2020
Crossfit Kivnon 07/18/2020
9 AM FREE CLASS WOD: Metcon (AMRAP - Rounds and Reps) PARTNER WOD 40 MIN AMRAP 25 WALL BALLS 25 PULL UPS 25 KETTLEBELL SWINGS 25 DU/50...
- Jul 16, 2020
Crossfit Kivnon 07/17/2020
WARM UP (00:00 - 7:00) 2 RDS 400m Run 10 PLANK PULL THROUGHS 10 SQUAT JUMPS 10 UP DOWNS (7:00 - 12:00) 5 MINS ANKLE MOBILITY (PISTOL...
- Jul 15, 2020
Crossfit Kivnon 07/17/2020
SLIPS (00:00 - 25:00) 200 M RUN / 250 M ROW THEN 20 mins of SLIPS 1 MIN - FRONT SCALE - R LEG 1 MIN - FRONT SCALE - L LEG 1 MIN -...
- Jul 14, 2020
Crossfit Kivnon 07/15/2020
WARM UP 1000m ROW / 800m RUN CLEAN COMPLEX 5 COMPLEX WITH PVC 5 COMPLEX WITH BAR FOLLOWING MOVEMENTS COMPLETE 1 REP OF THE COMPLEX 1...
- Jul 13, 2020
Crossfit Kivnon 07/14/2020
Warm-up 400M RUN 20 GOOD MORNINGS 10 WALKING INCH WORMS 10 WALKING SAMSON STRETCHES 20 RUSSIAN TWISTS (BENT KNEES - SIDE TO SIDE) 20 PASS...
- Jul 12, 2020
Crossfit Kivnon 07/13/2020
WARM UP 3 RDS 20 JUMPING JACKS :30 RIGHT LUNGE HOLD :30 LEFT LUNGS HOLD 20 PASS THROUGHS 20 SINGLE ARM KB RUSSIAN SWINGS (LIGHT WEIGHT)...
- Jul 10, 2020
Crossfit Kivnon 07/11/2020
WOD: VANESSA GUILLEN (AMRAP - Rounds and Reps) BUY IN: 1998m ROW THEN 20 MIN AMRAP 69 DOUBLE UNDERS 30 BURPEES 18 HANG POWER SNATCHES...
- Jul 9, 2020
Crossfit Kivnon 07/10/2020
SLIPS (00:00 - 10:00) 10 MINUTES OF SLIPS: SCALES L- SITS INVERSIONS PLANK STRETCH :30 SEC FRONT SCALE LEFT LEG :30 SEC FRONT SCALE...
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