crossfitkivnon a day ago 4 min Do I Need Protein Powder in My Nutrition Plan? That depends on the goal. Will Protein Powder Help Me Burn Fat and Lose Weight? Fat loss comes from eating fewer calories than you burn. ...
crossfitkivnon 7 days ago 1 min 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 Squat 10 MINS TO ...
crossfitkivnon Oct 15 1 min 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 RELA...
crossfitkivnon Oct 14 1 min 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 PROGR...
crossfitkivnon Oct 13 1 min 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 Clean 10 MINS TO BUILD UP TO 70%...
crossfitkivnon Oct 12 1 min 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 LE...
crossfitkivnon Oct 10 1 min 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 B...
crossfitkivnon Oct 9 1 min 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 400...
crossfitkivnon Oct 8 1 min 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...
Sep 25 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 B...
Sep 24 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 Climb ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X...
Sep 23 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 14 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 W...
Sep 12 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 PU...
Sep 11 Crossfit Kivnon 09/11/2020 WOD: 9/11 tribute (Time) 9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 8...
Sep 10 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 Jerk 5...
Sep 9 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 PUL...
Sep 8 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 5 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 OU...
