Nov 7, 2017CrossFit Kivnon 171108Hero wod Wednesday is benchmark Wednesday! We will be doing “murph” at 8am Sunday for big Jim who is an awesome member that is leaving to...
Nov 6, 2017CrossFit Kivnon 171107MWOD- 8 minutes to smash, roll out and or stretch something that is tight, sore and or achey Partner WOD- 25 min AMRAP. Split reps as...
Nov 5, 2017CrossFit Kivnon 171106SWOD- squat snatch 2/2/2/2/2/2...30 min cap WOD- finisher : when your are done snatching 1k row for time
Nov 3, 2017CrossFit Kivnon 1711049AM Free WOD 34 minute AMRAP 20 burpees (counts as one rep) 400m run (counts as one rep) 1 tire flip Whatever round you're on when the...