CrossFit Kivnon 180908


9 AM Free Class

18 Minute EMOM

Minute 1 8 burpees

Minute 2 10 wallballs

Minute 3 30 seconds plank

10 AM Members WOD

10 rounds for time of:

30 Double Unders

5 Power Snatches, 95/65 lbs

Rest 10 minutes, then -

21-15-9 reps of:

Dumbbell Box Step-up, 50/35 lbs, 24/20 in

Pull-up

Knees-to-elbow


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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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