CrossFit Kivnon 170401


9 AM Free WOD

18 Minute AMRAP

5 Pull Ups (Substitute pull-up off floor with bar in rack)

10 Burpees

20 Double Unders (Substitute 20 singles, if you have one DU, then count your attempts, practice!)

Fence Run, or 200m, or 400m (your call)

10 AM WOD

Open Floor

Hit a WOD you missed during the week or roll out, stretch those sore body parts, maybe do a light 2 or 3 k row, run / jog for a bit of active recovery.


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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

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