CrossFit Kivnon 191014


SWOD: Overhead Squat (1 rep max -25 min cap) If u have missed the progression and don’t want to try for a 1 rep then o 3 sets of 5-8 reps focusing on form or if u have should issues then do back squat

WOD- : Metcon (AMRAP - Rounds and Reps) 15 min AMRAP 10 box jumps 24/20 10 kB swings 53/35# 10 lunges with same kB 53/35# If u didn’t do the open and still want to... you have until 5 to submit and can do it instead of today’s wod 


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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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