- Oct 5, 2020

Crossfit Kivnon 10/06/2020

Warm-up 400M RUN 20 PASS THROUGHS 20 AROUND THE WORLDS 5 INCH WORMS

SWOD: Clean complex Every 90 seconds for 15 minutesCLEAN COMPLEX (POWER CLEAN): 3 POSITION - HANG CLEAN BELOW THE KNEE FLOOR WORK UP TO 80% OF YOUR CLEAN ACROSS THE BOARD EVERY 1:30 MIN

WOD: 3 LITTLE PIGS (AMRAP - Reps) 3 SETS OF 4:00 MINS WITH A ONE MINUTE REST BETWEEN SETS 20 OH LUNGES (75/55) 15 HANG POWER SNATCHES (75/55) 10 T2B MAX BURPEES IN TIME REMAINING

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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