CrossFit Kivnon 170307


WOD- for time

1000m row or 1000m run

90 jumping jacks

80 air squats

70 jumping lunges

60 one arm push press 45/25# switch arms as needed sub barbell push press 45/33#

50 mountain climbers (50 total not 100)

40 burpees

30 handstand push-ups sub elevated push-ups

20 front squats 155/108, masters 135/93#

10 rope climbs sub 10 rope pulls from ground sub 10 strict pull-ups

WOD- EMOTM for 8 min

10 kb swings 70/53# masters 53/35#

7 pull-ups sub jumping pull-ups 


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Crossfit Kivnon 09/21/2020

Warm-up 2 RDS 1 MIN JUMPING JACKS 10 PASS THROUGHS 10 REVERSE GRIP SHOULDER PRESSES 10 SINGLE LEG GOOD MORNINGS WITH PVC 30-SEC BACK EXTENSION HOLD SPECIFIC WARM UP HANDSTAND PUSH UPS WARM UP 3 INCH

Crossfit Kivnon 09/19/2020

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

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