Nov 8, 2016CrossFit Kivnon 161108SWOD- front squat 6/6/6/6/6 at 50% of 1 rm 20 min cap WOD- for time 20 min cap 10-9-8-7-6-5-4-3-2-1 20 min cap Clean and jerk...
Nov 6, 2016CrossFit Kivnon 161107SWOD- 15 min: 2/2/2/2/2 strict press Benchmark WOD- "Angie" for time 100 Pull-ups sub jumping pull-ups 100 Push-ups sub push-ups on bench...
Nov 4, 2016CrossFit Kivnon 1611059 AM Free WOD 20 minute CAP 20 Push Ups 20 Air Squats 20 Jumping Lunges Fence Run Subtract two reps each round, keep single fence run...
Nov 3, 2016CrossFit Kivnon 161104SWOD- 1 RM hang squat snatch If new to Kivnon work on form 10/10/10/10/10 at a light weight. If you have shoulder limitations shoot for...