top of page

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......


Recent Posts

See All

Crossfit Kivnon 01/02/2021

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

Crossfit Kivnon 01/01/2021

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

Crossfit Kivnon 12/31/2020

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR

bottom of page