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 50 Air Squats 50 Sit-ups or 25 Toes to Bar 25 Push-ups 50 Sit-up or 25 Toes to Bar 50 Air Squats 100 Double-Unders or 200 Singles 800m Run 10 AM WOD Every other minute on the minute for 40 minutes (20 sets) 2 DEADLIFTS (concentrate on straight bar path) 2 SQUAT CLEANS (concentrate on trigger, tall shrug, fast feet) 2 SPLIT JERKS (not push press, not push jerk, do a proper split jerk) Start light, and try to add weight every round or every other round. Partner up and do alternating minutes if you want......


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Crossfit Kivnon 11/24/2020

GWOD: Handstand Push-ups 10 SETS OF 3 REPS FOR QUALITY REST 2 MINS AND THEN 1 MAX SET EVERY MIN ON THE MINUTE FOR 10 MINS RECORD THE LOWEST NUMBER COMPLETED WOD: Metcon (Time) EVERY 4 MINS FOR 5

Crossfit Kivnon 11/23/2020

WOD: Front Squat 5 - 5 - 5 - 5 - 5 WORKING TO BUILD TO HEAVY 5RM FOR THE DAY WOD: Metcon (AMRAP - Rounds and Reps) 3 X 5 MIN EMOMS5 MIN EMOM 10 DB BURPEES *2 DBs REST 1 MIN 5 MIN EMOM 10 BOX JUMP

Crossfit Kivnon 11/21/2020

WOD: Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135/95 In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

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