CrossFit Kivnon 191227


New Saturday schedule — Free 9 am wod Members only wod 10am Gymnastics 10am Holiday schedule—- Christmas Eve 9am only - 12 days of Christmas wod Christmas Day closed New Year’s Eve regular schedule but no 7pm New Year’s Day closed SWOD- Squat Snatch (1 rep max squat snatch) We have been working up to this for over a month.... there will be a 40 min cap... if new or uncomfortable with snatch work on form and stay light ... there will be an optional wod

WOD: Metcon (Time) For time 6 rounds... 40 min cap 10 one arm oh lunge 53/35# ... switch arms as needed 10 push press 53/35 (5 each arm) 10 sumo deadlift hi pull 53/35 10 box step ups with 53/35# 


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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

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

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