Crossfit Kivnon 09/22/2020
Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS SWDO: Back Squat WIDOWMAKER - WEEK 9 REMEMBER TO...
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- Sep 20, 2020
Crossfit Kivnon 09/21/2020
Warm-up 2 RDS 1 MIN JUMPING JACKS 10 PASS THROUGHS 10 REVERSE GRIP SHOULDER PRESSES 10 SINGLE LEG GOOD MORNINGS WITH PVC 30-SEC BACK...
- Sep 18, 2020
Crossfit Kivnon 09/19/2020
WOD: 343 (Time) 100 DEADLIFTS 100 POWER CLEANS 100 GROUND TO OVERHEADS 43 BURPEES GPP - 95/65 65/55 45/35 FITNESS - 115/85 95/65 65/55...
- Sep 17, 2020
Crossfit Kivnon 09/18/2020
Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR WOD: Front Squat WARM UP FOR...
- Sep 16, 2020
Crossfit Kivnon 09/17/2020
Warm-up 8 MIN AMRAP FENCE RUN 20 TOE TAPS 8 JUMPING SQUATS 10 FRANKENSTEINS 20 FT DUCK WALK Double-Unders (15 MINS ) THIS IS OUR SKILL...
- Sep 15, 2020
Crossfit Kivnon 09/16/2020
Warm-up 20 PASSTHROUGHS 20 PVS OVERHEAD SQUATS 10 SCORPION STRETCHES 5 WALL WALKS Skill Work PULL UP PROGRESSIONS 20 MINS OF PULL UP...
- Sep 14, 2020
Crossfit Kivnon 09/15/2020
Warm-up 2 MINS OF JUMP ROPE 10 CALF RAISES ON 45 POUND PLATE 10 GAAK SQUATS 10 SQUATS WITH BAR ON BACK RACK WOD: Back Squat THIS IS WEEK...
- 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# /...
- Sep 9, 2020
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...
- 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...
- Sep 1, 2020
Do I need to meal prep to get the results I want?
You have likely heard the expression that abs are made in the kitchen. Whether your goal is to lose 10 lbs. or 50 or add substantial...
- 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...
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