- Jan 4, 2018

CrossFit Kivnon 180105

SWOD- 8/6/5/4 squat snatch 20 min cap sub 10/10/10/10 back squat if injured shoulder

WOD- total reps

5 min AMRAP

100m row = 1 rep

5 kb swings 70/53# masters 53/35#

Rest 1 min

5 min AMRAP

10 pistol squats sub banded pistols sub Bulgarian split squats

10 DB snatch 45/25#

5 min AMRAP

10 GHD sit-ups sub sit-ups

10 air squats

Recent Posts

See All

Crossfit Kivnon 01/02/2021

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

Crossfit Kivnon 01/01/2021

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

Crossfit Kivnon 12/31/2020

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