- Oct 21, 2017

CrossFit Kivnon 171021

9AM Free WOD

Partners - "LostsaSquats"

With a running clock -

10 minute AMRAP

A runs 400 while B completes 8 burpees, switch back and forth for the 10 minutes

Rest 4 minutes

10 minute CAP to complete 100 wall balls

Rest 4 minutes

10 minute CAP to complete 100 box jumps

Count total max reps for SugarWOD. Each 400 counts as one rep.

10 AM Fundamentals

11 AM OLY

Recent Posts

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

Write a comment

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

Write a comment

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

Write a comment