top of page

CrossFit Kivnon 171031


SWOD- 30 min to:

A-front squat 2/2/2/2/2

B-push Press 2/2/2/2/2

WOD- 12 min AMRAP

10 wall ball shots 20/14#

10 pull-ups sub jumping pull-ups 

10 kb thrusters 70/53# masters 53/35#

10 HR push-ups 

For the kb thruster you use one kb and hold the horn with both hands on the side.. then squat it and press it


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

bottom of page