CrossFit Kivnon 161130

HERO 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 standing 1 mile run 100 burpees Yes 100 burpees!!! Don't cherry pick this one!!! Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

CrossFit Kivnon 161129

SWOD- 20 min to: front squat 3-3-3-3-3 at 85% of 1 rm front squat WOD- for time 25 min cap 4 rounds for time: 400m run 10 power snatch 135/115/98/63# 10 pull-ups sub jumping negatives Rx+ add 10 pistol squats after pull-ups

CrossFit Kivnon 161128

SWOD- 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 2 min WOD- 5 min AMRAP 5 Squat cleans 185/155/138/103# 3 jerk 85/155/138/103# Rx+ 315/238# deadlifts, 205/153# squat cleans

CrossFit Kivnon 161126

9 AM Free WOD 18 Minute EMOM 4 KB Goblet Squats 53/35 4 KB Swings 1 Burpee 10 AM WOD Spend first half hour working up to a two rep max thruster. 10 Minute AMRAP 5 Thrusters 5 Pull ups Fence Run

CrossFit Kivnon 161125

5:30 PM WOD Partners, for time - 100 Clean and Jerks 135/115/103/95 Every 5 minutes both parters do five pull-ups.

CrossFit Kivnon Thanksgiving WOD!

We are so very thankful for each and every one of you that have walked into our box since this time last year. We wish nothing but health, happiness, and peace for you and your loved ones. For those that want to work out at eight with us......... It's a CHIPPER! For time, with a partner or two to be thankful for, and your pet 20 or 14 pound "turkey"--- 50 alternating burpees 400m run together with med ball 50 alternating wall balls 400m run together with med ball 50 alternating med ball situps 400m run together with med ball 50 alternating med ball situps 400m run together with med ball 50 alternating wall balls 400m run together with med ball 50 alternating burpees Only one class today, at

CrossFit Kivnon 161123

Arrive early and get warmed up:.. you will have ten min to get warmed up... This is a different spin on hero WOD WEDNESDAY... first start off with: A. 40 min cap:   "counting dead bodies like sheep to the rhythm of a war drum" 400m- 10x lunge (5 each side) then 5 push press 45/33# you can use a barbell. You can't move forward unless u are lunging. So basically 10 lunges then 5 push press for 400m. You are stationary while push pressing. B.  Randy": for time 9 min cap. Scale accordingly... Use a weight that allows u to finish under 8 min. 75 power Snatches 75/65/53/33# Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and pr

CrossFit Kivnon 161122

SWOD: 25min to do: you don't have to alternate between movements A. Front squat 5/5/5/5/5 @ 75% of 1 rm front squat B. Jerk (push or split) 5/5/5/5/5 shoot for a new 5 rm WOD- 15 min AMRAP 10 clean and jerks 95/75/63/33# 10 pull-ups sub banded pull-ups 10 push ups sub elevated push-ups Rx+ 155/108# and C2B pull-ups

CrossFit Kivnon 161121

Benchmark WOD... "Nancy" for time 5 rounds: 400 meter run 15 overhead squats 95/75/63/#

CrossFit Kivnon 161119

9AM FREE WOD Partners or Teams will complete five separate 4 minute AMRAPS with a 2 minute rest between each. One working at a time, count total reps of all combined. Each team will do one AMRAP each of - Burpees Box Jumps Fence Runs WallBalls Farmer Carry to fence and back (pick a challenging weight to hold in each hand) 10 AM WOD 20 mInute AMRAP 10 Deadlifts 225/185/163/133 10 Box step ups to 24/20 with 70/53 10 Ring dips 400m run

CrossFit Kivnon 161118

SWOD- 10 min for snatch high pull 3/3/3/3/3 WOD- for time. 30 min cap 1 mile run 20 ohs 95/73/63/33# 20 burpees 20 T2B sub k2e sub knees to 90 Rx+ run 1.5 mile use 135/98#

CrossFit Kivnon 161117

SWOD-20 min to alternate between A1 and A2. A1: bench press 5/5/5/5/5 A2: weighted pull ups 5/5/5/5/5 sub strict sub banded pull ups WOD- 10 min AMRAP 10 front rack lunges 135/115/93/63# 1 fence run 20/14# med ball Rx+ 155/108# and add one rope climb after lunges WOD- SMMF 5min max KB swings 70/53/53/35#

CrossFit Kivnon 161116

Monday was meant to be "benchmark Monday";) so sticking with hero WOD WEDNESDAY!!! CrossFit: work out hard work out often! Tuesday was a warm up for Wednesday! "Holleyman" for time! 30 rounds for time 40 min cap 5 wall ball shots 20/14# 3 handstand push-ups sub 3 wall walks 1 power clean 225/185/155/103# * THIS SHOULD BE A HEAVY POWER CLEAN... shoot for 30-40# under 1 rm. Test your self! U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shel

CrossFit Kivnon 161115

SWOD- 30 min to do A and B. Start with with A or B A. 1 RM strict press B. Front squat 5x5, all sets at 65% WOD- 3 rounds for time 12 min cap 200m run 10 power cleans 135/115/93/63# 5 push press  135/115/93/63# Rx+: 185/156/133/93#, add 3 bar muscle ups

CrossFit Kivnon 161114

Hero WOD Monday! "Barbara" for time 5 roundsfor time.., rest 3 mins between each round: 20 Pull-ups sub jumping pull-ups 30 Push-ups sub elevated push-ups 40 Sit-ups 50 Squats

CrossFit Kivnon 161112

9AM Free WOD: 22 Minute AMRAP Accumulate 2 Minutes Plank 5 Burpees Fence Run 10AM WOD: It's been a heavy week so today's an active recovery day: Accumulate 4 rounds of 500m row and 400m jog at a relaxed pace Roll out and mash in between your rounds Have a beer, chill out. No Gymnastics today. OLY with Coach Kyle at noon.

CrossFit Kivnon 161111

In honor of Veteran's Day we will be doing "Three Wise Men" named after the Wise brothers. Three 4-Minute AMRAPs in 16 minutes, scale as needed. Rest 2 minutes between AMRAPS. "Jeremy Wise" As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes 5 Hang Squat Snatch (135/95 lbs) 10 Bar-Facing Burpees "Ben Wise" AMRAP in 4 Minutes 10 Power Cleans (135/95 lbs) 20 Pull-Ups "Beau Wise" AMRAP in 4 Minutes 15 Box Jump-Overs (24/20 in) 30 Wall Ball Shots (20/14 lbs) Complete all three parts of the workout (“Jeremy,” “Ben,” and “Beau”). Score is the total number of reps completed for all three parts. After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in

CrossFit Kivnon 161110

SWOD- snatch high pull 5/5/5/5/5 WOD- 12 min AMRAP 50 double unders sub 150 singles 10 T2B sub k2e sub knees to 90 Rest 2 min WOD- 5 min to find 1 rm snatch (squat or power)

CrossFit Kivnon 161109

Hero WOD WEDNESDAY! "Wittman" for time 7 rounds:15 kettlebell swings 53/35-## 15 power cleans 95/75/63/33# 15 box jumps @24" U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. We have done this one before! Try to beat your time

CrossFit Kivnon 161108

SWOD- 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 95/75/63/33# 1 fence run Thrusters 95/75/63/33# 1 fence run Rx+ 155/135/103/63#

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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