CrossFit Kivnon 180605


5th anniversary beach WOD and BBQ June 16!

GREAT JOB ON FRAN YESTERDAY! 

SWOD- 10 min AMRAP 20 double unders sub 25 attempts sub 75 singles 15 sit-ups 10 push-ups sub elevated push ups

SWOD- Back Squat- 2 rep max Last week we did 5 sets of 95% of 1rm or higher ... so today we are doing a heavy 2... next week or the following will be 1 rep max testing so don’t do it today! 


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Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

Crossfit Kivnon 09/22/2020

Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS SWDO: Back Squat  WIDOWMAKER - WEEK 9 REMEMBER TO INCREASE 5 TO 10 TOTAL POUNDS. AS THE WEEKS GO WE WILL THINGS ARE GO

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