CrossFit Kivnon 170107


9AM Free WOD!

24 Minute AMRAP

Teams of 2 or 3 accumulate (one working at a time) rounds of

48 Air Squats

24 Burpees

12 Pull-ups

6 HSPU (Substitute 12 Push-ups)

Fence run together

10 AM WOD

5 rounds kinda for time -

400m run or 500m row (you can alternate)

10 clean and jerks 115/103

The runs and rows are at a comfortable pace that you can recover but keep moving, then the clean and jerks should be all out, touch and goes, cycle that barbell as fast as possible.


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WOD: 343 (Time) 100 DEADLIFTS 100 POWER CLEANS 100 GROUND TO OVERHEADS 43 BURPEES GPP - 95/65 65/55 45/35 FITNESS - 115/85 95/65 65/55 RX - 135/95 95/65 65/45 THIS WORKOUT CAN ALSO BE DONE IN PARTNE

Crossfit Kivnon 09/18/2020

Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR WOD: Front Squat  WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL FRONT SQUATS 6 EMPTY BARBELL

Crossfit Kivnon 09/17/2020

Warm-up 8 MIN AMRAP FENCE RUN 20 TOE TAPS 8 JUMPING SQUATS 10 FRANKENSTEINS 20 FT DUCK WALK Double-Unders (15 MINS ) THIS IS OUR SKILL WORK FOR TODAY. IF YOU DON'T HAVE DOUBLE UNDERS TODAY IS THE DA

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