CrossFit Kivnon 181124


9 AM Free Class

For time -

10 Burpees

Fence Run

20 Pushups

200m Run

30 Situps

400m Run

40 Air Squats

800m Run

40 Air Squats

400m Run

30 Situps

200m run

20 Pushups

Fence Run

10 Burpees

10 AM Members WOD

2 Minute AMRAP

8 Burpee to bar

10 Box Jumps

20 American KB swings 53/35

20 Wall-balls with a lighter weight 14/10

20 Single unders

20 Situps

Fence Sprint

Rest 5 minutes

3 minute AMRAP

rest

4 minute AMRAP

rest

for time


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Crossfit Kivnon 09/19/2020

WOD: 343 (Time) 100 DEADLIFTS 100 POWER CLEANS 100 GROUND TO OVERHEADS 43 BURPEES GPP - 95/65 65/55 45/35 FITNESS - 115/85 95/65 65/55 RX - 135/95 95/65 65/45 THIS WORKOUT CAN ALSO BE DONE IN PARTNE

Crossfit Kivnon 09/18/2020

Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR WOD: Front Squat  WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL FRONT SQUATS 6 EMPTY BARBELL

Crossfit Kivnon 09/17/2020

Warm-up 8 MIN AMRAP FENCE RUN 20 TOE TAPS 8 JUMPING SQUATS 10 FRANKENSTEINS 20 FT DUCK WALK Double-Unders (15 MINS ) THIS IS OUR SKILL WORK FOR TODAY. IF YOU DON'T HAVE DOUBLE UNDERS TODAY IS THE DA

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