top of page

CrossFit Kivnon 161231


Happy New Year's Eve everyone.

9 AM Free WOD

30 minute EMOM

Rotate between these three movements -

Minute 1 - 6 Box Jumps 24/20

Minute 2 - 6 Burpees

Minute 3 - 6 Pull Ups

(RX + is 10 reps per round.)

10 AM WOD

Not for time -

Work through 10 sets of 4 TGUs start light, increase weight each set with good form.

Work through 10 sets of 5 T2B, work on stringing together and smoothness.

Work through 10 sets of 6 GHD setups, floor to toes range of motion.


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