CrossFit Kivnon 200401

Hero WOD: "Lawrence Virgilio" for time  (Time)

For Time 50 Kettlebell Swings (24/16 kg) 50 Sit-Ups 50 Double-Unders 25 Kettlebell Swings (24/16 kg) 25 Sit-Ups 25 Double-Unders 12 Kettlebell Swings (24/16 kg) 12 Sit-Ups 12 Double-Unders 6 Kettlebell Swings (24/16 kg) 6 Sit-Ups 6 Double-Unders 3 Kettlebell Swings (24/16 kg) 3 Sit-Ups 3 Double-Unders


at home sub jumping jacks or jumping airs squats for the double unders if you have no jump rope

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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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