CrossFit Kivnon 181231


SWOD- 30 min total for A and B... you can start with either A or Both 

A. 1 clean+ 1 front squat + 1 shoulder 2 oh 15 min cap You can squat clean or power clean... if u squat clean that DOES NOT count as the front squat Shoulder 2 oh- can be a strict press, push press, push jerk or split jerk B. Front Squat (15 min for 3/3/3/3/3 all sets at 85% of 1 rm ) 15 min cap  WOD- for time 8 min cap 21-15-9 Pull-ups sub jumping pull ups Push ups sub elevated pushups 


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Crossfit Kivnon 01/02/2021

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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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