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...
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crossfitkivnon
- Dec 31, 2020
- 1 min
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...
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crossfitkivnon
- Dec 30, 2020
- 1 min
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...
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crossfitkivnon
- Dec 29, 2020
- 1 min
Crossfit Kivnon 12/30/2020
WOD: Overhead Squat 6 SETS x 1 REP BUILDING TO A 1 RM MAX FOR THE DAY WOD: 400m Run (Time) Max Effort 400m Run5 X 400 M RUN 1:1 REST
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crossfitkivnon
- Dec 28, 2020
- 1 min
Crossfit Kivnon 12/29/2020
wod: GINGERBREAD HOUSE (3 Rounds for time) 2 Rounds 10 Deadlifts (225/155) 12 Wall Balls (20/14) -rest 2 minutes 2 Rounds 8 Deadlifts...
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crossfitkivnon
- Dec 27, 2020
- 1 min
Crossfit Kivnon 12/28/2020
GWOD: Strict Toes-To-Bar 5 SETS x 5 REPS THEN 1 SET OF MAX REPS WOD: Metcon (Time) 3 RDS 20 TOES TO BAR 15 HANDSTAND PUSH UPS 10...
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crossfitkivnon
- Dec 26, 2020
- 1 min
Crossfit Kivnon 12/27/2020
WOD: IRON TRIATHLON (Time) 20, 19, 18, 17......3, 2, 1 For time: Deadlift 1.5xBW Bench Press 1xBW Squat Clean 0.75xBW Start with...
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crossfitkivnon
- Dec 25, 2020
- 1 min
Crossfit Kivnon 12/26/2020
FREE CLASS WOD: Metcon (Time) 45 MINS 2RDS 1600 M RUN 50 PULL UPS 50 AIR SQUATS 50 PUSH UPS 1600 M RUN
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crossfitkivnon
- Dec 24, 2020
- 1 min
Crossfit Kivnon 12/25/2020
MERRY CHRISTMAS TO YOU AND YOURS. WOD: Metcon (Time) MERRY CHRISTMASSSSSSS WOD 4 RDS 400M RUN 12 SNATCHES 25 DOUBLE UNDERS GPP - 45/35...
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- Oct 15, 2020
Crossfit Kivnon 10/16/2020
Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front SquatĀ 10 MINS TO...
- Oct 14, 2020
Crossfit Kivnon 10/15/2020
SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND...
- Oct 13, 2020
Crossfit Kivnon 10/14/2020
Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP...
- Oct 12, 2020
Crossfit Kivnon 10/13/2020
Warm-up 2 MIN JUMP ROPE 10 SINGEL LEG BOX STEP UPS 3 BURPEES 4 INCH WORMS 6 EB POWER CLEANS SWOD: Power CleanĀ 10 MINS TO BUILD UP TO 70%...
- Oct 11, 2020
Crossfit Kivnon 10/12/2020
Warm-up 3RDS 200 M RUN 12 ALTENATING V-UPS SINGL ARM DB PUSH PRESS 10 AIR SQUATS 10 GOOD MORNINGS Skill Work T2B PROGRESSIONS 3 X 10...
- Oct 9, 2020
Crossfit Kivnon 10/09/2020
WOD: THE RUN AROUND (AMRAP - Rounds and Reps) 30 MIN AMRAP 50 DOUBLE UNDERS 25 PULL UPS 12 GHD SIT UPS 6 SQUAT CLEANS (135/95) 3 HSPU ...
- Oct 8, 2020
Crossfit Kivnon 10/09/2020
Warm-up 200 M RUN 20 JUMPING JACKS 5 INCH WORMS 20 OHS PVC 5 BURPEES 10 KB DEADLIFTS WOD: Lumberjack 20 (Time) 20 Deadlifts, 275# Run...
- Oct 7, 2020
Crossfit Kivnon 10/08/2020
SLIPS SCALES 1 MIN FRONT SCALE R 1 MIN FRONT SCALE L 1 MIN BACK SCALE R 1 MIN BACK SCALE L 4 MINS OF L-SITS 4 MIN OF INVERSIONS 4 MIN...
- Oct 4, 2020
Crossfit Kivnon 10/05/2020
Warm-up 2 ROUNDS 1 MIN JUMP ROPE 10 DEAD BUGS 10 BIRD DOGS 10 LUNGES 20 PASS THROUGHS SWOD: Shoulder PressĀ 8 SETS OF 2 @ 80% EVERY...
- Oct 1, 2020
Crossfit Kivnon 10/02/2020
Warm-up 2 RDS 2 MINS OF ROWING 10 BANDED PASS THROUGHS 10 PULL APARTS 10 FRONT SQUATS WITH PVC 10 PUSH PRESSES WITH PVC SPECIFIC WARM UP...
- Sep 30, 2020
Crossfit Kivnon 10/01/2020
Warm-up 400M RUN 20 PASS THROUGHS 20 UP DOWNS 20 STRAIGHT LEG SIT UPS 20 JUMPING JACKS WOD: Metcon (AMRAP - Rounds and Reps) 26 MIN EMOM...
- Sep 29, 2020
Crossfit Kivnon 09/30/2020
Warm-up 500M ROW/400M RUN 5 INCH WORMS 20 PASS THROUGHS 15 PUSH PRESS 10 FRANKENSTEINS 10 HIGH KNEE PULLS 1 MIN OF DOUBLE/SINGLE UNDERS ...
- Sep 28, 2020
Crossfit Kivnon 09/29/2020
Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back...
- Sep 27, 2020
Crossfit Kivnon 09/28/2020
Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS BODYBUILDING BICEPS ...
- Sep 24, 2020
Crossfit Kivnon 09/25/2020
Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE...
- Sep 23, 2020
Crossfit Kivnon 09/24/2020
Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope ClimbĀ ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X...
- Sep 22, 2020
Crossfit Kivnon 09/23/2020
Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE...
- Sep 13, 2020
Crossfit Kivnon 09/14/2020
Warm-up 20 PASS THROUGHS 20 AIR SQUATS 10 PUSH UPS 5 INCH WORMS Skill Work HANDSTAND PUSH UP DRILLS 20 MINS OF HAND STAND PROGRESSIONS...
- Sep 11, 2020
Crossfit Kivnon 09/12/2020
WOD: BREAK IT DOWN (Time) PARTNER WOD 60/40/20 T2B HSPU BOX STEP OVERS BURPEES GPP - V-UPS + PUSH UPS FITNESS - LEG RAISES + PIKED...
- Sep 10, 2020
Crossfit Kivnon 09/11/2020
WOD: 9/11 tribute (Time) 9/11 Tribute WOD Ā For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30ā³ / 24ā³) 11 Thrusters (125# /...
- Sep 9, 2020
Crossfit Kivnon 09/10/2020
Warm-up 20 PASS THROUGHS 20 AIR SQUATS 10 PVC CLEANS 10 PVC PUSH PRESS THEN 10 MINUTES TO WARM UP TO 75% OF C&J SWOD: Clean and JerkĀ 5...
- Sep 8, 2020
Crossfit Kivnon 09/09/2020
Warm-up 7 MIN AMRAP FENCE RUN 20 PASSTHROUGHS 10 OHS SQUATS 5 INCH WORMS THEN 2 RDS WITH BARBELL 6 EB SNATCH DEADLIFT 6 EB SNATCH...
- Sep 7, 2020
Crossfit Kivnon 09/08/2020
Warm-up 8 MIN AMRAP 15 DU/30 SU 12 AIR SQUATS 9 SUPERMANS 6 PUSH UPS 3 INCH WORMS THEN 3 SETS OF 5 REPS (BACK SQUAT) TO BUILD TO YOUR...
- Sep 4, 2020
Crossfit Kivnon 09/05/2020
FWOD: KETTLEHELL (Time) BUY-IN 400 M RUN 10-9-8-7-6-5-4-3-2-1 KETTLEBELL SWINGS PULL UPS * GOBLET SQUATS V-UPS BURPEE TO PLATE CASH...
- Sep 3, 2020
Crossfit Kivnon 09/04/2020
Warm-up SHOULDER OPENERS WITH BAND (5 MINS) 20 PASS THROUGHS 15 OHS SQUATS 10 SAMSON STRETCHES WITH TWIST INTO BUILD UP TO 70% of 1RM...
- Aug 23, 2020
CROSSFIT KIVNON 08/24/2020
Warm-up 200 M RUN 10 AIR SQUATS DB TECHNIQUE PREP FOR WORKOUT WITH LIGHT WEIGHTS 5 X EACH MOVEMENT SWOD: Front SquatĀ 5 REPS @ 55% 3...
- Aug 21, 2020
Crossfit Kivnon 08/22/2020
FREE CLASS WOD: TUDERĀ (Time) PARTNER WODFor Time (with a Partner) 1 mile Run (together) 31 Push-Ups (each) Then, 20 Rounds of: 3...
- Aug 20, 2020
Crossfit Kivnon 08/21/2020
Warm-up 10 MIN AMRAP 10 DL 10 HANG CLEANS 10 PUSH PRESS 10 GOOD MORNINGS 10 AIR SQUATS THEN BUILD UP TO 50% OF C & J TO BEGIN WAVE...
- Aug 19, 2020
Crossfit Kivnon 08/20/2020
Warm-up 5 MINS OF SLIPS :15 OF EACH POSITION OF SCALES 1 MIN AT L-SIT 1 MIN AT INVERSION 1 MIN PLANKS 1 MIN STRETCHING USE 10 MINS TO...
- Aug 18, 2020
Crossfit Kivnon 08/19/2020
Warm-up 8 MIN AMRAP 200 M RUN 10 DL BAR 10 FRONT SQUATS 5 SHOULDER PRESS 3 BURPEES SWOD: Front SquatĀ 5 REPS @ 50% 3 REPS @ 60% 2 REPS @...
- Aug 17, 2020
Crossfit Kivnon 08/18/2020
Warm-up 3 RDS 8 KIP SWINGS 8 PUSH UPS 10 LUNGES FENCE RUN SWOD: SnatchĀ 5 REPS @ 50% 3 REPS @ 60% 2 REPS @ 70% REST 2 MINS 5 REPS @...
- Aug 16, 2020
Crossfit Kivnon 08/17/2020
Warm-up 10 MIN AMRAP 20 SINGLE UNDERS 10 GOOD MORNINGS PVC 10 OHS PVC 20 SHOULDER TAPS 5 INCH WORMS 10 PUSH PRESS PVC SWOD: Shoulder...
- Aug 13, 2020
Crossfit Kivnon 08/14/2020
Warm-up 6 MIN AMRAP FENCE RUN 10 SITUPS 10 LUNGES BURGENER WARMUP PVC BAR 10 MINS TO BUILD TO 60% FOR FIRST SET OF 5 SWOD: SnatchĀ 15...
- Aug 12, 2020
Crossfit Kivnon 08/13/2020
Warm-up 10 MIN AMRAP 200M RUN OR ROW 6 DL 4 HANG CLEANS 2 S2OH ALL WITH ONE LIGHT DUMBELL THEN WARM UP FOR CLEAN AND JERK WAVES SWOD:...
- Aug 10, 2020
Crossfit Kivnon 08/11/2020
Warm-up 400M RUN 2 RDS 10 OHS SQUATS 10 HIGH HANG SQUAT SNATCHES 10 HANG SQUATS SNATCHES 10 BELOW THE KNEE SQUAT SNATCHES 10 SQUAT...
- Aug 9, 2020
Crossfit Kivnon 08/10/2020
Warm-up 3 RDS 10 DU/20 SU 10 FRONT SQUATS 10 GOOD MORNINGS 10 POWER CLEANS 3 WALL CLIMBS/WALKS RD 1 WITH A PVC RD 2 AND 3 WITH AN EMPTY...
- Aug 7, 2020
Crossfit Kivnon 08/08/2020
WOD: Metcon (Time) FREE CLASS - PARTNER WOD 3 RDS FOR TIME (ONE PARTNER WORKING AT A TIME) 60 CALS ROW/400M RUN 30 GROUND TO OVERHEAD...
- Aug 6, 2020
Crossfit Kivnon 08/07/2020
Warm-up 2 RDS 20 DU/SU 15 JUMPING JACKS 10 MOUNTAIN CLIMBERS 5 INCH WORMS THEN 5 EB CLEAN DEADLIFTS 5 EB CLEAN SHRUGS 5 EB CLEAN HIGH...
- Aug 6, 2020
Crossfit Kivnon 08/06/2020
SLIPS 20 mins at each station WOD: LEMMINGS QUEST (Time) 2 RDS 20 BURPEE BROAD JUMPS 20 T2B 20 HSPU 20 PISTOLS 20 DEVIL PRESS 20 CAL...
- Aug 4, 2020
Crossfit Kivnon 08/04/2020
Warm-up 2 MINS JUMP ROPE 10 AIR SQUATS 5 INCH WORMS 10 FRANKENSTEINS 10 SAMSON STRETCHES SWOD: Snatch BalanceĀ 16 EMOM EVERY 2 MIN ...
- Aug 3, 2020
Crossfit Kivnon 08/04/2020
Warm-up 400M RUN 10 AIR SQUATS 20 PASSTHROUGHS 20 GOOD MORNINGS 10 EMPTY BARBELL DEADLIFTS 10 EMPTY BARBELL CLEAN SHRUGS 10 EMPTY...
- Jul 30, 2020
Crossfit Kivnon 07/31/2020
Warm-up 2 MIN JUMP ROPE 10 KBS RUSSIAN WITH WEIGHT FOR THE WORKOUT 20 PASS THROUGHS 20 GOOD MORNINGS 20 HIGH KNEE PULLS TO CHEST (10 ON...
- Jul 29, 2020
Crossfit Kivnon 07/30/2020
Warm-up 1 mile run (12 min pace) If you can`t run due to limitations 2000m row (light) or 100 jumping jacks 100 mountain climbers 100...
- Jul 28, 2020
Crossfit Kivnon 07/20/2020
Warm-up 400M RUN / 500M ROW 20 FRANKENSTEINS 20 JUMPING JACKS 20 PASSTHROUGHS 20 SAMSON STRETCHES DEADLIFT MOVEMENT REVIEW WITH PVC AND...
- Jul 28, 2020
Crossfit Kivnon 07/28/2020
GENERAL WARM UP 50 DU / 100 SU 20 BOX STEP UPS 20 CHAIN BREAKERS 20 KIPS 20 SIT UPS 5 INCH WORMS GWOD: Handstand Push-ups YOU HAVE THREE...
- Jul 26, 2020
Crossfit Kivnon 07/27/2020
Crossfit Kivnon Warm-up (00:00 - 10:00) 400M RUN/500M ROW TEMPO AIR SQUATS 20 PASS THROUGHS 20 GOOD MORNINGS 20 FRANKENSTEIN 20 BOOT...
- Jul 24, 2020
Crossfit Kivnon 07/25/2020
WOD: COLT 45 45 mins AMRAP - Rounds and Reps 7 T2B 25 DU 1 MUSCLE UP 9 MED BALL CLEANS 7 KB SWINGS 5 BURPEE BOX JUMP OVER ALL MOVEMENTS...
- Jul 23, 2020
Crossfit Kivnon 07/24/2020
Warm-up 3 MINS OF JUMP ROPE (DU/SU) PRESSĀ AND JERK PREP PVC PIPE BAR 4 X 2 BUILDING IN WEIGHT TO BEGIN THE WORKOUT! SWOD: Shoulder...
- Jul 22, 2020
Crossfit Kivnon 07/23/2020
Warm-up 400 M RUN / 500 M ROW 10 MINS SLIPS SCALES (:30 MIN IN EACH POSITION) L-SIT (ACCUMULATE 2 MINS OF L-SITS) INVERSIONS...
- Jul 21, 2020
Crossfit Kivnon 07/22/2020
Warm-up (00:00 - 00:20) 200M RUN 20 PASS THROUGHS 20 AROUND THE WORLDS 10 SOTTS PRESS 10 OHS *ALL DONE WITH PVC PIPE BURGENER WARMUP ...
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