CrossFit Kivnon 180614


5th anniversary beach WOD and BBQ June 16! SWOD- snatch complex. 25 min to work up to a heavy load with out dropping the bar. 1 snatch grip deadlift 1 hang power snatch 1 hang squat snatch Perfect day to stay light and work on form WOD- 12 min AMRAP 10 box step ups with one kB 53/35# 1 fence run/walk with 2 plates 45/25# 10 kB snatches 53/35# 1 fence run/walk with 2 plates 45/25# Rx+ 70/53 for all movements with a KB You must finish the fence run/walk before times up to count 


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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

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