Dec 8, 2016CrossFit Kivnon 161209A. WOD- EMOTM For 10 min 3 cleans (power or squat) Rx 185/128# masters Rx 155/93# 4 Hr push-ups sub elevated push ups 5 air squats B....
Dec 7, 2016CrossFit Kivnon 161208SWOD- 20 min to find 1 rm bench press. During this time period accumulate 50 ghd back extensions. Add weight to back extensions each set...
Dec 6, 2016CrossFit Kivnon 161207Hero WOD WEDNESDAY 40 min cap "Jag 28" for time 800 meter run 28 kettlebell swings 70/53# 28 strict pull-ups sub banded strict pull-ups...
Dec 5, 2016CrossFit Kivnon 161206SWOD- 20 minutes to find 1 RM jerk WOD- 25 min cap Buy in- 25 push press Rx 185/128 masters Rx 135/83#. No jerks... go down in weight if...