CrossFit Kivnon 171222


SWOD- 20 min cap Accessory work! 

A1- barbell bent row 5/4/3/2/1

A2- skull crushers with barbell 8/7/6/5/3 (tricep extensions) have a partner spot 

WOD- 15 min 

3 rounds for time

400m Run 

10 wall ball shots 20/14#

10 push ups sub elevated push ups on a bench

10 T2B sub knees to elbow sub knees to 90


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Crossfit Kivnon 11/30/2020

SWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13

Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

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