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CrossFit Kivnon 181103


9 AM FREE CLASS

9 - 15 - 21 reps for time of -

KB Swings (heaviest weight you can straight set)

Burpee Box Jumps 24/20

10 AM MEMBERS WOD

For time -

25 GHD sit-ups - 25 walking lunges with a DB 50/35

40 snatch grip behind the neck strict press 75/55

30 alternating one arm DB clean and jerk 50/35

20 deficit push ups using 45 or 35 plates

10 DB situps 50/35 (DB goes from chest to locked out above)

5 fence runs picking up speed each run, finishing in a sprint if possible


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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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