CrossFit Kivnon 170930

9 AM Free WOD PICK YOUR POISON 22 Minute EMOM Each minute do 10 reps of any of the following, mix it up between rounds, Pull-ups Toes to bar or knees to elbows Sit-ups Push-ups Burpees Alternating lunges V-ups Air Squats or a fence run 10 AM FUNDAMENTALS 11 AM OLY CLASS

CrossFit Kivnon 170929

10 Minute AMRAP 3 burpee box jump overs fence run 6 burpee box jump overs fence run 9 burpee box jump overs fence run etc, etc, keep adding 3 burpee box jump overs each cycle Rest 5 minutes Then perform max unbroken wallballs 20/14 When you stop, you're done.

CrossFit Kivnon 170928

SWOD: alternate between A1 and A2 A1. Bench press 3/3/3/3/3 increase weight each set A2. Weighted pull ups 3/3/3/3/3 add weight each set sub strict sub banded WOD- 12 min AMRAP 5 bar muscle ups sub Jumping muscle ups if you have C2B pull-ups sub C2B 10 HR push ups sub knee HR push ups 20 snatch 75/53# masters 45/33#

CrossFit Kivnon 170927

Hero WOD Wednesday 40 min cap “Alexander” for time 5 rounds for time of: 31 back squats, 135/93# masters 95/63# 12 power cleans, 185/133# masters 135/93# From the ground.., if you have an injury then use the rack Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

CrossFit Kivnon 170926

SWOD- 3 rm deadlift 30 min cap WOD- SMMF, 3 min max kb swings 70/53# masters 53/35# WOD- SMMF, 3 min max Burpees

CrossFit Kivnon 170925

SWOD- 10/9/8/7/6/5/4 push jerk from the ground or the rack. Work quickly. 20 min cap WOD- 15 min AMRAP 40 Double unders sub 150 singles 20 T2B sub k to elbows sub k to 90 10 HSPU sub Lsit Press sub pike push-up 5 clean and jerk 185/133# masters 135/93#

CrossFit Kivnon 170923

9 AM Free WOD Deck of Cards 10 AM NO FUNDAMENTALS - We'll be supporting Vanessa's fundraiser Autism Tree Project Foundation! Do a short WOD and Donate! After the short fundraiser WOD - 22 Minute AMRAP 10 front squats 135 / 93 10 HSPU 10 power cleans or power snatches 10 alternating pistols 1 rope climb 11 AM NO OLYMPIC LIFTING CLASS TODAY

CrossFit Kivnon 170922

24 minute EMOM Minute One - 6 deadlifts 185 / 133 (Masters 135 / 93) Minute Two - 2 clean and jerks (power or squat, same weight) Minute Three - 20 double-unders If you've got time after the WOD, spend some time working on handstand holds or walks.

CrossFit Kivnon 170921

For Time - 9 - 15 - 21 Thrusters 95/63 Bar facing burpees** ** Two foot jump, two foot land over the bar after each burpee.

CrossFit Kivnon 170920

A former Naval Academy lacrosse player was one of the nine U.S. troops killed in a Black Hawk helicopter crash in Afghanistan on Sept. 21. Lt. Brendan Looney, a Navy SEAL and a 2004 Naval Academy graduate, was one of four sailors killed. HERO WOD WEDNESDAY!  WOD: (40 min cap) "Looney" 7 Rounds: 400m Run 29 OH Lunges (95#/63#) scaled - 65#/33#

CrossFit Kivnon 170919

Tornado Tuesday!! Also today is John Bell's last WOD! He is one of the hardest workers Kivnon has had going to miss you bud! Also will think of you at every beer Tuesday! We wish you the best on your new awesome adventure!! Today there are no barbells because the neighbors to the box and owners of the building are have a shin dig so let's do our best to keep it quiet for them!! Record one number on SugarWOD 2 min AMRAP Burpees 1 min rest 2 min AMRAP Pull-ups sub jumping pull-ups sub ring rows 1 min rest 2 min AMRAP HSPU sub elevated push up 1 min rest 2 min AMRAP Kb swings 70/53# 1 min rest 2 min AMRAP Max cal row, 1 cal = 1 rep 1 min rest 2 min AMRAP One arm over head squat with DB 45/25#

CrossFit Kivnon 170918

SWOD- deadlift find new 5rm- 20min cap WOD- 4 rounds for time 20 min cap 12 Hang squat snatch 95/63# 400m run

CrossFit Kivnon 170916

9 AM Free Class 5 rounds for time (25 minute cap)- 10 wallballs 20/14 10 one arm power snatches 45/25 10 toes to bar Fence Run 10 AM Fundamentals 11 AM OLY

CrossFit Kivnon 170915

Quarterly taxes are due today!! Yep! SWOD- EMOTM for 8 min 3 back squat 275/193# scaled 225/133# Share a bar with some one... this should be heavy!!!  From the rack SWOD- EMOTM for 8 min 4 front rack lunges 205/143# masters 155/103# 5 sit-ups * from the ground. If you can't clean Rx ... go lighter! You can only use the rack if you gave a shoulder issue!!! WOD- 8 min AMRAP 1 clean 225/153# masters 175/103# 3 front squats 225/153# masters 175/103# 5 push-ups From the ground * if u have a shoulder issue use the rack

CrossFit Kivnon 170914

A few members have been asking for it... big arm day!! YES!! Let's lift some weights... the old fashioned way! SWOD- in no particular order... feel free to alternate between movements. Work quickly A. Barbell curls- 7/6/5/4/3/2/1 increase weight each set B. Barbell Tricep extensions aka skull crushers 7/6/5/4/3/2/1 increase weight each set C. Weighted dips 7/6/5/4/3/2/1 increase weight each set sub reg dips sub banded dips D.  Weighted pull-ups 7/6/5/4/3/2/1 increase weight each set E. Strict press 7/6/5/4/3/2/1 increase weight each set F. Bench press 7/6/5/4/3/2/1 increase weight each set In between movements accumulate 100 airsquats

CrossFit Kivnon 170913

HERO WOD WEDNESDAY!! 9/11 TRIBUTE WOD For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/83 lbs) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (170/113 lbs) 11 Handstand Push-Ups 11 Kettlebell Swings (70/53#) 11 Toes-to-Bar sub knees to elbows 11 Deadlifts (170/113 lbs) 11 Push Jerks (110/73 lbs) 2001 meter Row Athletes may start with Row and end with Run, or start with Run and end with Row.

CrossFit Kivnon 170912

SWOD- 1rm Hang Power Clean 25 min cap WOD- 15 min AMRAP 1 fence run with 45/25# plate 3 squat cleans 185/133# masters 155/93# 5 burpees 7 pull-ups sub jumping pull-ups

CrossFit Kivnon 170911

SWOD- 30 min to find 1RM OHS. The hardest part will be getting the weight above your head today. Focus on a solid behind the head split or push jerk. WOD- for time 10 min cap 21-15-9 Snatch 95/63# masters 75/33# HR push ups sub elevated sub knee push ups. CHEST HIT THE FLOOR on the push-ups and ELBOWS FULLY EXTENDED

CrossFit Kivnon 170909

9 AM Free Class 18 Minute EMOM Minute 1 Fence run with plate 45/25 (scale as necessary) Minute 2 Plank for 30 seconds with plate on back Minute 3 10 thrusters with plate 10 AM WOD to End Cancer! Please look at our FaceBook page for the link and more details! NO OLY CLASS.

CrossFit Kivnon 170908

GET COMFORTABLE WITH BEING UNCOMFORTABLE !! DONT CHERRY PICK THIS!!! WOD- for time there will be a time cap 1 mile run 5 bar muscle ups sub mu on box if u have C2B sub pull-up+dips 800m run 7 C2B pull-ups sub pull-ups sub banded 600m run (400m+200m) 9 pull-ups sub banded pull-ups 400m run 11 T2B sub knees to elbow sub knees to 90 200m run

8333 Case Street, La Mesa, CA 91942 


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