CrossFit Kivnon 170913


HERO WOD WEDNESDAY!! 9/11 TRIBUTE WOD For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/83 lbs) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (170/113 lbs) 11 Handstand Push-Ups 11 Kettlebell Swings (70/53#) 11 Toes-to-Bar sub knees to elbows 11 Deadlifts (170/113 lbs) 11 Push Jerks (110/73 lbs) 2001 meter Row Athletes may start with Row and end with Run, or start with Run and end with Row. 


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Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

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