Nov 30, 2016CrossFit Kivnon 161201SWOD- 15 min to: A. Find new 3 rm bench press. Accumulate 50 ghd extensions while you are finding your 3rm bench press. No benching...
Nov 30, 2016CrossFit Kivnon 161130HERO WOD WEDNESDAY!! 45 min cap "Glen" for time 30 clean & jerks 135/115/93/53# 1 mile run 10 rope climbs sub 10 pulls from ground to...
Nov 28, 2016CrossFit Kivnon 161129SWOD- 20 min to: front squat 3-3-3-3-3 at 85% of 1 rm front squat WOD- for time 25Â min cap 4 rounds for time: 400m run 10 power snatch...
Nov 27, 2016CrossFit Kivnon 161128SWOD- jerk (push or split) 3/3/3/3/3 find new 3rm WOD- 8 min AMRAP 7 deadlifts 225/185/168/123# 7 HSPU sub Lsit press sub wall walks Rest...