CrossFit Kivnon 180131

Benchmark Wednesday !! “Nancy” for time 5 rounds: 400 meter run, 15 overhead squats 95/63#

CrossFit Kivnon 180130

WOD- there will be a cap 7 rounds for time-   14 dumbbell deadlifts 45/25# the dBs touch the floor every rep 14 pull-ups sub banded strict no kip -Two DBs per person SWOD- 8  min to find 1 rep max hang squat clean

CrossFit Kivnon 180129

630-730a open gym is cancelled for awhile. SWOD- 15 min cap Strict press 3/3/3/3/3 @ 85% or higher for SETS!! Open WOD 15.5 .... 15 min cap 27 calorie row, 27 thrusters @95/63LBS, 21 calorie row, 21 thrusters @95/63LBS, 15 calorie row, 15 thrusters @95/63LBS, 9 calorie row, 9 thrusters @95/63LBS

CrossFit Kivnon 180127

9 AM Free WOD 18 Minute AMRAP 12 box jumps (or step ups with a plate) 12 air squats (or OHS with a plate) 12 walking lunges (or plate overhead) 12 push-ups (plate on back) Fence run (or 400, no plate) Extra credit, Rest 4 minutes then complete 30 burpees, not necessarily for time, just try to keep a steady pace and NOT STOP. 1000 - 1200 open floor.

CrossFit Kivnon 180126

Reminder no more 630-730a open gym for awhile.. Main site WOD- 25 min cap Back squat 3/3/3/3/3 increase weight each set WOD- for time 21-15-9 Double unders sub attempts HSPU SUB Pike push-ups on bench Deadlift 135/95#

CrossFit Kivnon 180125

Because of the open this will be one of our last strength progressions!! Take your time and rest if you have time to do another wod you didn’t rest enough... this should take all class!! Also no more 630a to 730am open gym for awhile! SWOD- 1 rm squat snatch

CrossFit Kivnon 180123

12-9-6 reps for time of: Hang squat cleans Burpee bar muscle-ups Men: 165 lb. masters 135/83# Women: 113 lb. Intermediate Option 12-9-6 reps for time of: Hang squat cleans Burpee chest-to-bar pull-ups Men: 125 lb. Women: 83 lb. Beginner Option 12-9-6 reps for time of: Hang squat cleans Burpees Men: 65 lb. Women: 43 lb Extra credit 18.0

CrossFit Kivnon 180122

SWOD- squat clean and jerk 1 RM !!!! Don’t forget to sign up for the open! And you want to judge take the judges course and you can judge fellow members!! Also, we will be doing Friday night lights during the open!!! Not sure what all this means... ask your coach:)

CrossFit Kivnon 180120

Teams of 2 or 3 Not for time and not in any particular order - Must complete entire task before moving to another - Accumulate 10 minutes mix / match paleo chair, plank, handstand hold on wall, or dead hang. 60 partner wall-ball shots. 60 partner wall-ball sit-ups. 60 walking lunges with wall-ball overhead. 10 cross the box long ways wheelbarrow walks or handstand walk (assisted ok). Extra credit - 60 strict pull-ups, partner only assist, no bands or kipping.

CrossFit Kivnon 180119

SWOD- strict press 5x5 all sets at 75% or higher of 1 rm strict press 15 min cap WOD- for time... 10 min cap 21-15-9 Kb swings 70/53# masters 53/35# (over 55) Box jump overs 24/20” WOD-for Time... 10 min cap 21-15-9 Push-ups Hang power cleans 95/63 masters 75/43# (over 55)

CrossFit Kivnon 180118

SWOD- squat snatch 2rm 25 min cap WOD- open 17.3 Prior to 8:00, complete: 3 rounds of: • 6 chest-to-bar pull-ups • 6 squat snatches (95 / 63 lb.) Then, 3 rounds of: • 7 chest-to-bar pull-ups • 5 squat snatches (135 / 93 lb.) *Prior to 12:00, complete 3 rounds of: • 8 chest-to-bar pull-ups • 4 squat snatches (185 / 133 lb.) *Prior to 16:00, complete 3 rounds of: • 9 chest-to-bar pull-ups • 3 squat snatches (225 / 153 lb.) *Prior to 20:00, complete 3 rounds of: • 10 chest-to-bar pull-ups • 2 squat snatches (245 / 173 lb.) Prior to 24:00, complete 3 rounds of: • 11 chest-to-bar pull-ups • 1 squat snatch (265 / 185 lb.) *If all reps are completed, time cap extends by 4 minutes. Score: Numb

CrossFit Kivnon 180117

Hero WOD- for time WE WILL STAGGER START TIMES DUE TO THE GHDS... no resting on the GHD get off and let another crossfitter jump on... if you don’t want to wait do supermans... won’t be Rx tho, but you can do sit-ups before GHD and get Rx "Michael" Three rounds for time of: 800 meter run  50 GHD Extensions SUB SUPERMANS 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored

CrossFit Kivnon 180116

SWOD- 20 min A. Bench press 10/8/6/4/2/1 B. Weighted pull ups 10/8/6/4/2/1 WOD- 10 min AMRAP 4 lunges 155/103 masters 95/63# 8 burpees over the bar 12 alternating dB snatch 45/25#

CrossFit Kivnon 180115

NORMAL HOURS TODAY! Don’t forget to register for the open!! If you don’t know what the open is ask the coach!! https://www.facebook.com/crossfit/videos/10154972765397676/ SWOD- squat clean and jerk 6/5/4/3/2 ... 25 min cap WOD- for time...  there will be a cap. We will stagger start times to accommodate the rowers 10 bar muscle ups sub assisted BMU sub C2B 25 wall ball shots 20/14# 250m row 25 wall ball shots 20/14# 10 bar muscle ups sub assisted BMU sub C2B

CrossFit Kivnon 180113

9 AM Free WOD Death by EMOM Start first cycle with 3 reps of each movement. Minute 1 Air squats Minute 2. V-ups Minute 3. Jumping lunges Minute 4. Hand release push-ups Add one rep each time we cycle through. Try to complete a 40 minute WOD. 1000 - 1200 Open floor with coaching available, fundamentals, OLY, any weaknesses.

CrossFit Kivnon 180112

Wod for time- 30 min cap 800 meter run 30 front squats 95/63# 30 push press 400 meter run 20 front squats 20 push press 200 meter run 10 front squats 10 push press Fence run 5 front squats 5 push press

CrossFit Kivnon 180111

SWOD- squat snatch 3/3/3/3/3/3... 25 min cap WOD- for time.. 18min cap 30 back squat 155/103# masters 135/93# 1 mile run

CrossFit Kivnon 180110

Open wod 12.1 AMRAP in 7 minutes: Burpees WOD- 3 rounds for time 13 min cap 8 Front rack lunges 95/63# 8 push press 95/63# 8 kb swings 70/53# masters 53/35# 8 T2B

CrossFit Kivnon 180109

RECORD ONE NUMBER FOR ALL THREE WODS WOD- 8 min AMRAP 5 OHS 135/93 masters 95/63# 8 C2B sub pull-ups sub banded Rest 5 min WOD- 8 min AMRAP 250m row 5 thrusters 135/93 masters 95/63# Rest 5 min 8 min AMRAP 20 double unders sub 40 singles 10 pushups sub knee push-ups

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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