CrossFit Kivnon 200505


SWOD: Bench presst (5x5 )

All sets at or above 75% of 1 rep max At home sub 5x10 floor press with a kB or dB or 5x10 pushups


SWOD: Back Squat (5x5 at 75 % or above for all sets)

At home if not enough weight sub 5x10 with kB or dB or something heavy


Mobility after the wod

Roll out or wodify

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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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