CrossFit Kivnon 180824


A. "The BILLY" Mile run skipping rope for time You can’t move for ward unless u are skipping rope.. B. 1000m Row for time C. Death by back squat 8 min cap Rx is 1.25x BW or higher for men Rx is 1x BW or higher for women and masters men Rx masters women is 60% of BW * this should be a heavy weight for you. Will be from the rack ... you should fail and if you don’t then u didn’t go heavy enough... CHALLENGE YOURSELF!!! Score is the number of reps completed in the last completed minute 


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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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