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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...
crossfitkivnon
Jan 1, 20211 min read
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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...
crossfitkivnon
Dec 31, 20201 min read
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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...
crossfitkivnon
Dec 30, 20201 min read
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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
crossfitkivnon
Dec 29, 20201 min read
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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...
crossfitkivnon
Dec 28, 20201 min read
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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...
crossfitkivnon
Dec 27, 20201 min read
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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...
crossfitkivnon
Dec 26, 20201 min read
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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
crossfitkivnon
Dec 25, 20201 min read
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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...
crossfitkivnon
Dec 24, 20201 min read
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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...
Oct 15, 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 14, 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 13, 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 Clean 10 MINS TO BUILD UP TO 70%...
Oct 12, 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 11, 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 9, 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 8, 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 7, 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 Press 8 SETS OF 2 @ 80% EVERY...
Oct 4, 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...
Oct 1, 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 30, 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 29, 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 28, 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 27, 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 24, 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 Climb ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X...
Sep 23, 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 22, 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 13, 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 11, 2020
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# /...
Sep 10, 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 Jerk 5...
Sep 9, 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 8, 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 7, 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 4, 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...
Sep 3, 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 Squat 5 REPS @ 55% 3...
Aug 23, 2020
Crossfit Kivnon 08/22/2020
FREE CLASS WOD: TUDERÂ (Time) PARTNER WODFor Time (with a Partner) 1 mile Run (together) 31 Push-Ups (each) Then, 20 Rounds of: 3...
Aug 21, 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 20, 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 19, 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 Squat 5 REPS @ 50% 3 REPS @ 60% 2 REPS @...
Aug 18, 2020
Crossfit Kivnon 08/18/2020
Warm-up 3 RDS 8 KIP SWINGS 8 PUSH UPS 10 LUNGES FENCE RUN SWOD: Snatch 5 REPS @ 50% 3 REPS @ 60% 2 REPS @ 70% REST 2 MINS 5 REPS @...
Aug 17, 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 16, 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: Snatch 15...
Aug 13, 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 12, 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 10, 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 9, 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 7, 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 6, 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 Balance 16 EMOM EVERY 2 MIN ...
Aug 4, 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...
Aug 3, 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 30, 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 29, 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 28, 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 26, 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 24, 2020
Crossfit Kivnon 07/24/2020
Warm-up 3 MINS OF JUMP ROPE (DU/SU) PRESSÂ AND JERK PREP PVC PIPE BAR 4 X 2 BUILDING IN WEIGHT TO BEGIN THE WORKOUT! SWOD: Shoulder...
Jul 23, 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 22, 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 ...
Jul 21, 2020
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