CrossFit Kivnon 180228

1) SWOD- 20 min cap A1: bench press 5/4/3/2/1 A2. Pistols 6/6/6/6/6... to warm the legs up Incase they pop up in 18.2... sub bands/Bulgarian split squats 2) WOD- 5 min AMRAP 4 TGU 53/35# 20 DU sub 50 singles or 20 DU attempts 3) Main site wod: 7 min AMRAP 10 sumo deadlift high pulls 10 push presses Men: 135# Women: 93#

CrossFit Kivnon 180227

SWOD- 20 min cap- work up to the heaviest load with out letting go of the bar and try for touch and go. 1 snatch grip dead lift 1 snatch high pull 1 hang squat snatch 1 squat snatch WOD- for time... There will be a time cap 100 wall-ball shots 20/14# 20 muscle-ups sub jumping MU if you have strict MU and dips, sub C2B sub reg pull-ups

CrossFit Kivnon 180226

SWOD- 20 min to do the following complex: 1 deadlift 1 clean high pull 1 hang squat clean 1 squat clean * Increase the weight and find the heaviest load you can do unbroken. * if you still need to do or want to re-do 18.1 you have until 5pm to post your workout. Please do this before 5 so we can validate it. You have to submit your score and we can validate it. We don’t submit the score for you. WOD- 10 min AMRAP 5 burpees Rx is the new standard for burpees 5 G2OH 135/95# 1 fence run

CrossFit Kivnon 180225

The Box will be open Sunday from 9 - 11 and again 3 - 6 for folks that still need to do 18.1 or want to redo 18.1 (or just wanna WOD, that's okay too!) You can still do 18.1 Monday but you will be responsible for getting a judge, gear, etc. Please don't expect the coach to teach class and judge your 18.1 at the same time. And please don't forget, the deadline for submitting is 5 PM Monday, not just completing the WOD, but also SUBMITTING your score. Don't let that awesome work not get counted!

CrossFit Kivnon 180224

9AM Free WOD 24 minute EMOM Minute 1 10 dips (rings, or in front of box or bench) Minute 2 Fence run Minute 3 6 burpee box jump overs Minute 4 12 reaching sit-ups with a plate 1000 - 1200 open floor with coaching available.

CrossFit Kivnon 180223

Friday night lights tonight!! Box opens at 3. First heats at 4pm!! Normal classes prior to 3! Come cheer on your fellow crossfitters!!! Open workout 18.1 Complete as many rounds as possible in 20 minutes of: •8 toes-to-bars •10 dumbbell hang clean and jerks •14 / 12-cal. row Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell NOT REGISTERED FOR THE OPEN RX IS 45/25# Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Teenagers 14-15: Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell Scaled Teenagers 14-15: Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, us

CrossFit Kivnon 180222

Open starts Friday!!! Still have time to register! Today we will take time for some mobility to get us more mobile for Friday’s wod!!! 15 min to smash out, roll out, and or stretch whatever is bothering you! TODAYS WOD WILL BE GEARED TO PUTTING THE BODY THROUGH FULL ROM TO GET YOU READY FOR FRIDAY... If you are sore/tired take it easier today WOD- 20 min AMRAP 1 fence run 5 wall ball shots 20/14# 5 kb swings 53/35# 5 supermans 5 HSPU sub push ups

CrossFit Kivnon 180221

WOD- EMOTM FOR 10 min 3 front squats (from the ground) 205/143# masters 145/103# 3 bar muscle ups sub C2B pull-ups sub jumping C2B 1 burpees Rx+ 225/163#,  masters 165/123# Open WOD 15a. 6 min to find 1RM clean and jerk

CrossFit Kivnon 180220

WOD- 25 min AMRAP 150 double-unders sub 300 singles 50 sit-ups  15 power cleans 185/123#, masters/scaled 135/93#

CrossFit Kivnon 180219

Normal classes today! SWOD- find a new two rep max squat snatch in 25 min. Work quickly. WOD- for time 21-15-9-15-21 Alternating Dumbbell snatch 45/25# Push-ups. CHEST TO THE FLOOR AND ELBOWS LOCKED OUT.

CrossFit Kivnon 180217

9 AM Free WOD Bring some friends! In teams of 2 or 3, one working at a time, pick a WB/DB weight and box height all can use - 5 minute max fence runs, tag at door 3 minute rest 5 minutes max burpees 3 minute rest 5 minute max box jumps 3 minute rest 5 minute max wall-balls 3 minute rest 5 minute max alternating DB snatch Record one total number of reps at the end of the WOD.

CrossFit Kivnon 180116

Spend 20 minutes working on either your handstand hold or handstand push-up, dial in your kipping and technique. In this 20 minutes while you're not upside down, warm up your thrusters and KB swings. Then 3 rounds for time - 25 thrusters 75/53 15 situps 25 KB swings 53/35 15 situps (5 immediately owed burpees every time you set the bar or KB down before the set is complete, you can rest with it however you want, just not on the ground, and 25 immediately owed burpees if you break a 10 or 15 because you just haaaaad to throw it down.)

CrossFit Kivnon 180215

16 Minute EMOM Minute 1 - 2 clean and jerks 4 over the bar facing burpees Minute 2 - 4 clean and jerks 4 over the bar facing burpees Minute 3 - 6 clean and jerks 6 over the bar facing burpees Minute 4 - 8 clean and jerks 8 over the bar facing burpees Cycle through 4 times (yes, 4,4,6,8 burpees) Use 135 / 103 for C&J (115 / 83 Masters) Shoot for touch and goes and unbroken burpees.

CrossFit Kivnon 180214

SWOD- split jerk 1 rm in 20 minutes “Stupid Cupid” 14 min AMRAP 5 pull ups sub jumping pull-ups 10 push-ups on med ball 20/14# 20 oh lunges with med ball 20/14# 40 double unders sub 100 singles

CrossFit Kivnon 180213

3 rounds for time of: 800-meter run 25 toes-to-bars sub K290 sub k2e 25 deadlifts 225/153, masters 205/113#

CrossFit Kivnon 180212

Front squat 10-10-10-10-10 reps Add weight each set ... this should take the whole time.

CrossFit Kivnon 180210

9 AM Free WOD Partners, or Teams of 3 - Not for time, in any order, all use one DB or KB, take turns on the work, and pick a challenging weight, Complete - 60 1 arm overhead squats 60 walking lunges holding to chest 60 snatches, alternate arms every five reps Take your toy on a 1 mile walk / run 1000 - 1200 Open Floor with coaching available.

CrossFit Kivnon 180209

Kelly 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots Men: 24-inch box, 20-lb. ball Women: 20-inch box, 14-lb. ball

CrossFit Kivnon 180208

SWOD- 13 min A. Bench press 3RM B. Strict pull-ups 5/5/5/5/5 add weight if you can... NO KIPPING WOD- 5 min AMRAP 3 deadlifts 275/183#, masters 205/133# 7 push presses 115/73#, masters 95/43# *will need two bars... we will run heats for the first wod if there isn’t enough bars WOD- 5 min AMRAP 5 snatch power or squat 135/93 masters 95/63# 3 bar muscle ups sub 3 C2B Record one number for the two WODs ... max reps

CrossFit Kivnon 180207

Complete as many rounds as possible in 12 minutes of: we will run heats so the ghds aren’t backed up... 20 GHD sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Men: 53# kb Women: 35# kb  Masters: 45/25# dumbbell

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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