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CrossFit Kivnon 180703


One WOD only on Wednesday July 4th! Family and friends are welcome. WOD starts at 8am. SWOD- Bench Press (10/9/8/7/6/5/4) 20 minute cap

WOD- for time... there will be a cap 21-15-9 Wall ball shots 20/14# Box jumps 24/20" Hang power cleans 95/63# masters 75/33#. Make sure your elbows get in front of the bar with the bar in the racked position. If we wanted reverse curls we would program them:) Rx+ 30/24" box and 155/108# cleans must do both 


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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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