The Quarantine 15 & What Should I Eat?
Ah, summertime. The season of swimsuit weekends and shirtless WODs. Have you heard the joke, “Your quarantine diet would probably be a...
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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 ...
Aug 3, 2020
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...
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...
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