Jan 27, 2017CrossFit Kivnon 1701289AM Free WOD 20 minute AMRAP Start with 5 burpees 10 air squats Fence run Add a burpee each round but keep 10 air squats and fence run....
Jan 26, 2017CrossFit Kivnon 170127SWOD- 35 min A. 8/6/5/4/3 back squat B. 5/4/4/3/1 squat snatch if you have shoulder pain do squat clean WOD- "bring sally up" Rx 135/93#,...
Jan 25, 2017CrossFit Kivnon 170126Wod- 40 min cap 1 mile run 5 rope climbs sub 5 pulls from a lying position 7 ring muscle ups sub 7 pull-ups+7 dips 10 ghd back extensions...
Jan 25, 2017CrossFit Kivnon 170125Open WOD 16.4 13 min AMRAP • 55 deadlifts • 55 wall-ball shots • 55-calorie row • 55 handstand push-ups Men deadlift 225# and 20# wall...