CrossFit Kivnon 170113


SWOD- 15 min cap. alternate between A1 and A2 and A3

A1- 10/10/10/10/10 elevated ring rows. Put feet on a box. If you can't do that do ref ring rows 

A2- 10/10/10/10 ring push ups sub hr push-ups sub elevated push ups no knee push ups

A3- 10/10/10/10/10 ghd extensions 

WOD- 12 min AMRAP

Farmer Cary to fence and back hold TWO 45/25# plates so (90 total/50total). This counts as one rep

20 sit ups

WOD- for time. 10 min cap

100 double unders sub 300 singles 

20 hang power cleans 155/103# masters 135/73#


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Crossfit Kivnon 11/25/2020

SWOD: Back Squat 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY *TWO WEEKS AGO WE DID 8 X 3 REPS SWOD: Squat Snatch 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY

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

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