top of page

CrossFit Kivnon 190117


SWOD- Split Jerk (5/5/5/5/5) All sets at or above 70% 20 min cap WOD- EMOTM for 5 min 1 rep of bear complex= 1 power clean 1 front squat 1 push press 1 back squat 1 behind the head push press Today you can do a squat clean into a press into a back squat into a push press 155/103# masters 135/93# Rx+ 185/128# WOD- 8 min amrap 10 burpee box jump overs 5 push press 95/63# 


Recent Posts

See All

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

bottom of page