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CrossFit Kivnon 161028
SWOD- hang squat snatch 3/3/3/3/3 WOD- every 3 minutes for 30 minutes 200m run 10 KB sit-ups 53/35# the KB touches the floor above your...
Oct 27, 2016
CrossFit Kivnon 161027
WOD- 10 min AMRAP 5 squat cleans 135/115/93/63# 7 HR push ups sub elevated push ups (on box/bench) Rest 3 min WOD- 10 min AMRAP 10 pistol...
Oct 26, 2016
CrossFit Kivnon 161026
Hero WOD Wednesday! Show up and find out! No cherry pickers today! Work out hard! Work out often! Constantly varied!
Oct 26, 2016
CrossFit Kivnon 161025
SWOD- 20 min to Alternate between A1 and A2. Use the same weight for back squat as your OHS. If you can't safely set the load on your...
Oct 25, 2016
CrossFit Kivnon 161024
SWOD- strict press 6/6/6/6/6 Benchmark WOD "Diane" for time 21-15-9 reps: Deadlift 225/185/153/133# HSPU sub KB/db Strict press
Oct 24, 2016
CrossFit Kivnon 161022
9AM (Free WOD) Teams of 2 or 3 Complete 3 rounds for time: 50 Burpees 75 Air Squats 100 KB Swings 53/35 10 AM WOD For Time: ...
Oct 24, 2016
CrossFit Kivnon 161021
Great job on the heavy power cleans and TGUs!!! SWOD- hang squat snatch 5/5/5/5/5. Try to find a new five rep max. This should be touch...
Oct 24, 2016
CrossFit Kivnon 161020
MWOD- alternate between 1 and 2 for 3 cycles (9 min) A1: couch stretch: 1 min each leg A2: paleo chair- 1 min SWOD- 10 min: TGU...
Oct 24, 2016
CrossFit Kivnon 161019
Hero WOD Wednesday: "Whitten" 5 rounds for time 22 KB swings 70/53/53/35# 22 box-jumps @24/20" 400 meter run 22 burpees, 22...
Oct 24, 2016
CrossFit Kivnon 161018
SWOD- 20 minutes to alternate between A1 and 2. Use the same weight for your back squat as your OHS A1. 4/4/4/4/4 ohs sub front squat if...
Oct 18, 2016
CrossFit Kivnon 161017
A. SWOD- 10 min for 8/8/8/8/8 strict press try to increase weight every set B. WOD-"Grace" for time... 10 min cap 30 clean and jerk...
Oct 18, 2016
CrossFit Kivnon 161015
9 AM WOD (Free class, bring your friends and family) IT'S A CHIPPER! 30 minute time cap. 800m Run 100 Double-Unders or 200 Singles...
Oct 15, 2016
CrossFit Kivnon 161014
SWOD- hang squat snatch 7/7/7/6/5 WOD- for time Buy in- 20 power cleans 155/135/103/83# Three rounds- 20 double unders sub 60 singles 15...
Oct 14, 2016
CrossFit Kivnon 161013
SWOD- 12 min to- A1. Ghd back extensions 10/10/10/10/10 add weight if u can A2. Strict T2B sub strict knees to elbows sub strict knees to...
Oct 13, 2016
CrossFit Kivnon 161012
Pick your poison: Hero WOD Lee for time or Hero WOD Jerry for time: "Lee" 5 Rounds: 400 meter run 1 Deadlift 345/275/233/143# 3 Squat...
Oct 12, 2016
CrossFit Kivnon 161011
161011 SWOD- ohs 8/7/6/5/5 shoot for a 5rm ohs WOD: for time 21-15-9 Inverted burpees (sit-up into a handstand on the wall) sub 1 burpee...
Oct 11, 2016
CrossFit Kivnon 161010
Partner WOD - 30 minute AMRAP 20 front squats (not from the rack) 155/135/116/73 While Partner A is squatting B does burpees. Switch as...
Oct 10, 2016
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