CrossFit Kivnon 170708


9 AM Free WOD

21 minute EMOM

minute 1 - 8 toes to bar 4 air squats

minute 2 - 12 alternating DB snatches (pick a challenging weight)

minute 3 - 8 jumping lunges 4 push-ups

10 AM Fundamentals

Basic lifts - back squat, front squat, overhead squat, thruster.

(If you're not doing fundamentals, you can make up a missed WOD, do an active recovery day, or roll out, stretch.)

11 AM Olympic Lifting


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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

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