top of page

CrossFit Kivnon 190828


SWOD Back Squat (3/3/3+..... 25 min cap) 1 set at 70% of 1 rep max 2 set at 80% of 1 rep max 3 set at 90% or above this set is an AMRAP SHOOT FOR 3+

WOD-“Fran “21-15-9 Thrusters, 95# / 65# Pull-ups 15 min cap—— Incase you missed Tuesday u have the option of doing Fran today Partner wod- 15 min AMRAP:  Max calorie row with partner... at every 20 calories rowed complete 20 hand release push ups with 45/25# plate on your back... share reps with your partner 


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