CrossFit Kivnon 170228

SWOD- in 15 minutes alternate between A1 and A2 A1:bench press 1/1/1/1/1/ A2: weighted pull-ups 3/3/3/3/3 WOD- for time 8 min cap 21-15-9 Hang Power cleans 135/93, masters 115/73# Air squats WOD- 10 min AMRAP 8 HSPU sub hand stand holds for 20s sub Lsit press 10 deadlifts 135/93, masters 115/73#

CrossFit Kivnon 170227

SWOD- 15 min to find 1RM OHS. Work quickly WOD- 20 min cap. For time 4 rounds for time or 17.1 if you haven't done it 100 double unders sub 350 singles 10 power snatch 95/63# 6 pistol squats 25/10# plate (3each leg) sub banded pistols sub Bulgarian split squats

CrossFit Kivnon 170226

Sunday Open box from 9 - 11 am while Tyler is cleaning, may not be a coach around. Open box from 3 - 6 pm if you want to WOD or get in 17.1 with a coach.

CrossFit Kivnon 170225

9 AM Free WOD 18 minute AMRAP 400m run 10 walking lunges Accumulate 30 seconds hanging from the rig 10 AM WOD 17.1 or 1 mile run at conversational pace, roll out, stretch.

CrossFit Kivnon 170224

We will be doing Open WOD 17.1 all classes Friday and will be running heats from 4 PM on in half hour increments at 4, 4:30, 5, 5:30, 6 etc. and most likely Saturday at 10 as well. Contact us if you need another time, we'll get you in! Pot Luck around 5, Grill should be up and running by 6! OPEN WOD 17.1 For time (20 minute cap) 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box Snatches are alternating arms, burpees are faci

CrossFit Kivnon 170223

SWOD- 15 min to alternate between A1. Bench press 3/3/3/3/3 A2. GHD extensions 10/10/10/10/10 add weight WOD- 10 min AMRAP 6 Power cleans 185/133# masters 145/83# 1 jerk 185/133# masters 145/83# 12 sit-ups MWOD- 10 min to roll out or smash the sore And and tight spots

CrossFit Kivnon 170222

RX Smartgear double-unders clinics at the 4, 5, 6, and 7 pm classes. Get some tips and get a custom fitted jumprope made for you. WOD 20 minute AMRAP: 15 Thrusters 75/53 (If you set the bar down, it's a 4 burpee penalty before you do DUs) 25 Double-unders 200m Run

CrossFit Kivnon 170221

SWOD- 23 min for squat snatch 3/3/2/2/1 Wod- 9 min AMRAP 13 burpee box jump overs 24/20" do a burpee then a box jump to the other side of the box. Count only the burpees performed, not the box jumps. 8 T2B sub k2e sub knees to 90 degrees 3 min rest WOD- for time 8 min cap 21-15-9 Ohs 95/63 masters 73/33# Pull-ups sub banded pull ups sub ring rows

CrossFit Kivnon 170220

Hey Kivnon athletes!! There is still time to register for the open. If you don't know what the CrossFit open is just ask a coach or fellow member. It's a good way to see how you compare to the rest of the world or region for your age group and it's just fun!!! Also, Friday we will be doing the open at 6pm...Friday night light style! Come on out!! SWOD- 22 min for: squat clean 3/3/2/2/1 WOD- 8 min AMRAP 5 HSPU sub L-sit kb press sub wall climb 7 air squats 9 sit-ups WOD- for time 8 min cap 21-15-9 Kb swings 70/53# Push ups sub elevated push-ups

CrossFit Kivnon 170218

9AM Free WOD SKILLS, GOATS and EFFICIENCY We're going to split the class up into smaller groups and match up with a coach. We'll go over movements you've been struggling with or just haven't been able to figure out. Getting upside down - HSPU - kipping HSPU Rope climbs GHD sit-ups Pull-ups - Kipping pull-ups - butterfly pull-ups Wallballs Kettle bell swings Whatever you guys want to work on and get more efficient at, we'll work on it. 10AM WOD In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007 "Joshie" 3 rounds for time 45 / 25 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups (sub 21 single pull-up/toes to bar, try to w

CrossFit Kivnon 170217

WOD- 500m row for time. This is a sprint GO HAM! WOD- partner wod 100 front squats 135/93#, masters 115/63# 100 push ups 100 box jumps 24/20" 100 burpees * While one partner is working the other sits in the paleo chair * Split the reps however you like

CrossFit Kivnon 170216

WOD- for time Buy in: 20 ring muscle ups sub bar MU sub 30 C2B pull-ups Then Four rounds: 6 TGU 70/53# (3 each side) 12 SDHP 70/53# 24 weighted sit-ups 70/53# touch the kb to the floor above your head. If you don't feel comfortable putting the kb above your head go lighter Cash out: 20 back squats 205/143, masters 185/103#

CrossFit Kivnon 170215

Open WOD-12.2 Proceed through sequence completing as many reps as possible in 10 minutes: STANDARD: 30 snatches @75/43# 30 snatches @135/74# 30 snatches @165/103# AMRAP snatches @210/123# MASTERS: 30 snatches @45/33# 30 snatches @75/53# 30 snatches @100/73# AMRAP snatches @120/93# Rest 7 min Open WOD- 11.5: AMRAP for 20 min- • 5 Power cleans 145lbs /103# • 10 T2B sub K2e sub knees to 90 • 15 Wall balls 20/14#

CrossFit Kivnon 170214

SWOD- 15 minutes to work through: A. 5/5/5/5/5- Strict Pull Ups add weight if you can B. 10/10/10/10/10-GHD Hip Extensions add weight if you can WOD: 20 min cap 3 Rounds for Time Run 400m 12 Deadlift Bodyweight men/ 85% for women 21 Box Jumps 24/20"

CrossFit Kivnon 170213

SWOD- ohs 8/6/5/4/3... 20 min cap. work quickly! Sub back squat if you have a shoulder issue WOD- 12 min AMARAP 9 push jerk 115/83#, masters Rx 95/63# 12 hang power cleans 115/83#, masters Rx 95/63# 15 burpees * if you finish 8 rounds add 20# to the bar. Only if you started with Rx weight Rest 3 min SWOD- 5 min to find: 1 rm Hang squat clean

CrossFit Kivnon 170211

9 AM FREE WOD 21 minute EMOM minute 1 12 lunges w plate overhead 45/35 minute 2 15 skater plyos minute 3 5 pull-ups then 3 toes to bar 10 AM U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad. "JAG 28" For time: 800 Meter Run 28 Kettlebell Swings (70/53) 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerk (pair of 70s, pair of 53s may have to share) 28 Strict Pull-Ups 800 Meter Run

CrossFit Kivnon 170210

SWOD- EMOTM for 5 min 1 power snatch 155/108# masters 135/83# 1 squat snatch 155/108# masters 135/83# 1 hang squat snatch 155/108# masters 135/83# 1 ohs 155/108# masters 135/83# If you have an injury to your shoulder sub Clean/front squat WOD- 10 min AMRAP 10 Kb swings 70/53# 10 jumping lunges (5 each side) WOD- 10 min AMRAP "1/2 Cindy" 5 pull ups 10 push ups 15 air squats

CrossFit Kivnon 170209

WOD- for time Buy in: 100 DUs sub 400 singles Then 2 rounds 800m run 15 back squats 185/128 masters Rx 145/98# 10 T2B sub K2E sub K2 90 degrees Cash out 100 DUs sub 400 singles * if you can't clean the weight and put it on your back then go lighter. You can only use the rack if you have a shoulder issue MWOD- for the rest of the class Use a band to stretch triceps and shoulders and use foam roller/ lacrosse ball to work on any tight areas around your shoulders/lats/deltoids

CrossFit Kivnon 170208

Open WOD 16.5 .... 20 min cap 21-18-15-12-9-6-3 reps for time of: • Thrusters (95/65#) (masters 75#,33#) • Bar-Facing Burpees Open WOD 11.3 AMRAP in 15 minutes of: • 9 Deadlifts (155lbs /103#) (masters 135/73#) • 12 Push-ups sub elevated push-ups • 15 Box jumps 24"/20"

CrossFit Kivnon 170207

WOD- for time: Chip chip chip away 20 min cap 50 strict press 45/33# masters same 10 pull ups sub banded pull ups 30 Push press 95/63# masters same 10 c2b pull-ups sub banded C2B (GET YOUR CHEST TO THE BAR) 10 jerk (push or split) 155/108# masters RX 135/73# 10 bar muscle ups sub 12 C2B pull-ups Rest 5 min SWOD- 8 min to find 1 rm jerk from the rack or the ground

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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