CrossFit Kivnon 171007


9AM Free WOD

25 Minute AMRAP

(Partners or teams optional, one work at a time)

10 Wallballs 20/14

10 Double-unders

10 Burpees

400m Run (together)

then 20s

then 30s

then 40s

(add 10 reps each cycle)

10 AM Fundamentals Class

11 AM OLY Class


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Crossfit Kivnon 12/03/2020

GWOD: Rope Climb WORK ON RC TECHNIQUE. MAX REPS IN 3:00 WOD: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6"

Crossfit Kivnon 12/02/2020

SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR

Crossfit Kivnon 12/01/2020

WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

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