- Dec 9, 2016

CrossFit Kivnon 161210

9AM Free WOD

20 Minute AMRAP

Fence run

2 Pistols (hold on to something if you have to, but get full range of motion)

5 HSPU (or 10 Push Ups)

10 Situps

15 Air Squats

10 AM WOD

Spend 30 minutes warming up and working into a heavy set of 4 Deadlifts, aim for bodyweight x 1.50

then:

12 Minute EMOM

4 Deadlifts at 75% of the weight you worked up to above

8 Wallballs 20/14

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