Crossfit Kivnon 09/22/2020

Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS


SWDO: Back Squat  WIDOWMAKER - WEEK 9 REMEMBER TO INCREASE 5 TO 10 TOTAL POUNDS. AS THE WEEKS GO WE WILL THINGS ARE GOING TO GET SPICY SO TAKE THE SMALL INCREASE. WE HAVE 3 WEEKS LEFT IN THIS PROTOCOL. ENJOY!!!


WOD: DUMB AND DUMBELLER (AMRAP - Rounds and Reps) 9 MIN AMRAP 3 DEVIL PRESS 3 DB RUSSIAN SWINGS 3 DB CLEANS 3 DB PUSH PRESSES GPP - 20/15 FITNESS - 35/20 RX - 50/35

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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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