- Aug 7, 2017

CrossFit Kivnon 170808

SWOD: 25 min to alternate between A1,2,3..

A1. Weighted pull-ups 2/2/2/2/2 add weight if you can sub Strict 5/5/5/5/5 sub banded PU 5/5/5/5/5

A2. GHD extensions 10/10/10/10/10 add weight

A3. Bench press 2/2/2/2/2

WOD- 15 min AMARAP

1 fence run

5 back squat from the ground men BW/women 75% BW, masters 70%BW

10 deadlift BW/women 75% BW, masters 70%BW

20 burpees

* if you can't clean and put weight on your back safely.... go down in weight.

*if you are sore from Saturday scale accordingly... ACTIVE RECOVERY

Recent Posts

See All

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