- Oct 30, 2019

CrossFit Kivnon 191031

CrossFit Kivnon 191031 SWOD: Deadlift (5/5/5/5/5 all sets at or above 75% of 1 rep max) Accumulate 100 ghd extensions add weight if you want Accumulate 50 strict pull-ups if you need a band use one WOD : Metcon (Time) Optional WOD IF YOU DONT FEEL LIKE DOING THE SWOD 1 mile run 20 thrusters 95/65 1 mile run 15 thrusters 95/65 1 mile run 10 thrusters 95/65

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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