CrossFit Kivnon 170824


Hmmmmmm..... what's not sore... yep found it!

SWOD- alternate between A1/2. 15 min

A1. Weighted GHD sit-ups 10/10/10/10/10 sub regular GHD sit-ups 

A2. One min paleo chair between each set of GHD 

WOD- 4 rounds for time 

4 deadlifts 245/173# masters 185/123

6 kb lunges 70/53# masters 53/35#

8 sit ups

50 double unders sub 150 singles 


Recent Posts

See All

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

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

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