CrossFit Kivnon 170602


WOD- for time... 45 minute cap--- show up early and don't be late:) 

WOD- for time 10 strict pull-ups sub a band that is challenging or jumping negatives 20 HSPU sub Lsit press with kb/db 30 ohs 45/33# barbell  40 jumping lunges  400m + fence run =500ish meters 60 kb swings 53/35# 70 deadlifts 95/63# 80 sit-ups 

90 Jumping jacks 100 airsquats  90 flutter kicks 80 mountain climbers 70 push press 65/43# 600m run (400+200m run) 50 double unders sub attempts or 3x singles 40 push-ups 30 T2B sub k2e sub knees to 90 20 burpees 10 TGU ( each arm) 53/35# 



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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

Crossfit Kivnon 11/21/2020

WOD: Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135/95 In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

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