CrossFit Kivnon 190815


SWOD- Get to a good working weight, stick with that for all sets ... should be struggling for reps 9 and 10 of each movement... 45 min cap you can do them an any order 

1.Bench Press -5x10 all sets at same working weight ) 

2. Back Squat -5x10 3. GHD sit ups-5x10 4. GHD extensions-5x10 Score is reps completed 100 total

5. Ring dips 5x10 sub assisted dips 


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Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

Crossfit Kivnon 11/26/2020

HAPPY THANKSGIVING WOD: THANKSGIVING WITH THE GIRLS For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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