CrossFit Kivnon 180517

WOD- for time ... some "murph" prep 1200m run (800+400) 50 sit-ups 150 push-ups 250 air squats 1200m run (800+400) If you didn’t do the hero wod sub pull-ups instead of sit-ups. If u did the hero wod do the sit-ups so your lats can rest! Don’t do that many pull-ups two days in a row Wear a 20# vest if you got one 

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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

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

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