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 


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Crossfit Kivnon 11/26/2020

HAPPY THANKSGIVING WOD: THANKSGIVING WITH THE GIRLS For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups

Crossfit Kivnon 11/25/2020

SWOD: Back Squat 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY *TWO WEEKS AGO WE DID 8 X 3 REPS SWOD: Squat Snatch 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY

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