CrossFit Kivnon 170430

Can't park in the freshly covered lot, but the box will be open from 9-12 and 3-6 for weigh ins and WODS.

CrossFit Kivnon 170429

We're sorry guys. All classes cancelled this morning. Can't get in the box - parking lot being resurfaced all at once. Will reschedule Manion to Wednesday.

CrossFit Kivnon 170428

Wod- max reps tabata style Tabata: is 8 rounds of 20sec of work and 10sec rest record the lowest reps for each round and total it up for all movements. You will only count the lowest reps achieved for each movement. Du+Mountain climbers+barbell curls+med ball sit-ups Double unders Rest 1 min Mountain climbers Rest 1 min Barbell curls.. yes barbell curls 65/33# Rest 1 min Med ball sit-ups 20/14#

CrossFit Kivnon 170427

WOD- 7 rounds 23 min cap 5 G2Oh 155/103# 5 HSPU 200m run SWOD- 8 min to find 1rm squat snatch

CrossFit Kivnon 170426

WOD- hero wod "Angie" for time 100 Pull-ups sub jumping pull-ups  100 Push-ups- your chest must hit the ground 100 Sit-ups 100 Air Squats You can't break it up it's a chipper start at the top and once you finish 100 reps move on to the next movement in order

CrossFit Kivnon 170425

CrossFit Total 2 Clean, 1 Rep max Bench press, 1 Rep max Overhead squat, 1 Rep max Record the total for all thre movements

CrossFit Kivnon 170423

WOD- 5 rounds for time 15 burpees 10 deadlifts 225/163# 2 rope climbs sub 8 pull-ups +8 air squats WOD- 5 min AMRAP 10 double unders sub 10 du attempts 10 sit-ups

CrossFit Kivnon 170422

9 AM Free WOD 22 Minute AMRAP Partners or teams Cycle through 10 wall balls each then 5 burpees each then 1 jumping pull-up, or pull up, or bar muscle up, or ring muscle up each (NO BANDS) 200m run together 10 AM WOD 5 rounds for time: 10 thrusters 95/73 15 KB snatches 53/35 30 double unders

CrossFit Kivnon 170421

18 Minute EMOM Odd minutes 10 KB Swings Even minutes 2 Turkish get-ups, one each side. Pick a challenging weight, it's 90 swings and 18 get-ups. This one will sneak up on you. Spend some time warming up and getting proper form. A video to check out the technique is :

CrossFit Kivnon 170420

WOD-10 min AMRAP 4 front squats 135/93 masters 115/63# 8 T2B sub k2e sub knees to 90 sub sit ups 12 box jumps 24/20" SWOD- 18 min to find a 2 rep max squat clean. You should be very warmed up after the 10 min AMEAP

CrossFit Kivnon 170419

Hero wod Capoot for time!!! 50 min cap For time: 100 push-ups the sub is elevated push ups  Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters * your chest must hit the floor if it doesn't it's a no rep!!! Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many

CrossFit Kivnon 170418

CROSSFIT TOTAL!!! Find 1rm... try a good 3 attempts 1+1+1, basically try For a 1rm if you fail rest, try again if you fail rest and try a third time. It should take some time to work up to a 1rm attempt. In no particular order.... go HAM! Add up your total of the following 1rm!!! Back squat Strict press Deadlift

CrossFit Kivnon 170417

WOD- 4 rounds for time 5 Squat snatch 135/93#,masters 115/63# 6 bar muscle ups sub banded muscle up or from a box/bench if you have dips+pull-ups sub C2B 7 Hand release push-ups 200m run

CrossFit Kivnon 170415

9AM WOD 16 Minute AMRAP 10 Box Jumps 24/20 6 Sit-Ups 6 V-Ups Fence Run 10AM WOD 10 Rounds for Time 10 Burpees 25 Double Unders 10 Bench Press 135/103 Fence Run :)

CrossFit Kivnon 170414

WOD- "Amanda"  for time or "Fran" for time .... pick your poison!! Only one not both "Amanda" 9-7-5 reps: Ring Muscle-ups sub bar muscles sub banded muscle ups if u have strict pull ups and dips sub C2B Snatch 135/93# "Fran" 21-15-9 reps: Thruster 95/63# Pull-ups sub banded pull-ups *puck one of the above workouts and go hard. Scaled down to finish these workouts as fast as possible. It shouldn't take u 15 min to do either if it seems like it will go lighter in weight and modify the gymnastics movements. When u finish this you should feel like crap!!!!

CrossFit Kivnon 170413

WOD- three rounds for time 30 wall ball shots 20/14# 30 deadlifts 155/113# masters 135//93# 30 push press 155/113# masters 135//93# Wod- 2 min max T2B sub k2e sub knees to 90


WOD- "Willy" for time 40 min cap REFER TO SEPTEMBER 28th in SugarWOD. That's the last time we did it. Go HAM! 3 Rounds: 800 meter run 5 Front squats 225/153#, masters 165/93# 200 meter run 11 C2B sub banded C2B  400 meter run 12 Kb swings 70/53# masters 53/35# U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers

CrossFit Kivnon 170411

SWOD- split jerk 10/9/8/7/6/5/4/3/2/1 You will have all class for this, it should take all Of the class. After each successful lift move up the weight. Rest between sets

CrossFit Kivnon 170410

Hero WOD "Nancy" for time 5 rounds: 400 meter run, 15 overhead squats 95/63# masters 75/33# *If you came Saturday and did this wod then sub front squats for the overhead squats Go hard this is a benchmark wod we will do it again so push yourself!!!

CrossFit Kivnon 170408

Girls, Girls, Girls, 9 AM Free WOD Chelsea 30 minute EMOM - 5 pull-ups 10 push-ups 15 air squats 10 AM WOD Nancy 5 rounds for time - 400m run 15 Overhead squats 95/65

8333 Case Street, La Mesa, CA 91942 


Tel: 619-784-6548

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