CrossFit Kivnon 190709


WOD- for time 45 min cap.... scale accordingly Cash in: 20 GHD Sit-Ups 10 Cleans @ 135/95 2 Strict Pull-ups (SPU) 8 Cleans @ 165/115 4 SPU 6 Cleans @ 185/135 6 SPU 4 Cleans @ 205/155 8 SPU 2 Cleans @ 225/175 10 SPU 4 Cleans @ 205/155 8 SPU 6 Cleans @ 185/135 6 SPU 8 Cleans @ 165/115 4 SPU 10 Cleans @ 135/95 2 SPU Cash-Out: 20 GHD Sit-Ups Scaled-subtract 40# from above and sub kipping/ banded/ jumping pull-ups and sub an mat sit-ups Masters-is the same -40 from above and you still must do strict pull ips and GHD Sit-ups 


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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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