CrossFit Kivnon 180523


Hero WOD Wednesday “Bradley” 10 Rounds for time of: 100m Sprint which will be our fence run  10 Pull-ups sub jumping pull-ups sub banded pu 100m Sprint- fence run  10 Burpees Rest 30 seconds- TAKE A FULL 30 seconds rest 

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

If you have a 20# vest wear it... This isn’t Rx+ Also, to help avoid tearing your hands before murph on Monday ... alternate between grabbing the rig with your palms then your fingers. If you can’t do that try to hold the bar tight and avoid swinging on the bar.


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Crossfit Kivnon 10/01/2020

Warm-up 400M RUN 20 PASS THROUGHS 20 UP DOWNS 20 STRAIGHT LEG SIT UPS 20 JUMPING JACKS WOD: Metcon (AMRAP - Rounds and Reps) 26 MIN EMOM COMPLETE AS FOLLOWS: MIN 1 - 25 SEC PLANK HOLD MIN 2 - 10 BOX 

Crossfit Kivnon 09/30/2020

Warm-up 500M ROW/400M RUN 5 INCH WORMS 20 PASS THROUGHS 15 PUSH PRESS 10 FRANKENSTEINS 10 HIGH KNEE PULLS 1 MIN OF DOUBLE/SINGLE UNDERS INTO EMPTY BAR WARM UP 2 RDS (1 RD CLEAN GRIP, 2 RD SNATCH GR

Crossfit Kivnon 09/29/2020

Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MI

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