CrossFit Kivnon 171107


MWOD- 8 minutes to smash, roll out and or stretch something that is tight, sore and or achey

Partner WOD- 25 min AMRAP. Split reps as needed and both partners do the run together and can pass med ball back and fourth

1 Fence run with partner carrying 20/14# ball

6 cleans (power or squat) 225/153# masters 175/113# 

1 Fence run with partner carrying 20/14# ball 

10 thrusters 135/93# masters 95/63#

1 Fence run with partner carrying 20/14# ball 

16 pull-ups 


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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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