CrossFit Kivnon 180929

HI GUYS! NO SATURDAY CLASSES TODAY. WE ARE HOSTING THE SHOP WITH A COP FUNDRAISER. ATHLETE CHECK IN AT 7 ATHLETE BRIEFING AT 8 HEATS START SHORTLY THEREAFTER

CroasFit Kivnon 180928

SWOD- Back Squat (2/2/2/2/2 all 5 sets 95% of 1rm or above ) Rest between sets this should take all class

CrossFit Kivnon 180927

SWOD- 25 min cap 1. Bench Press (3/3/3/3/3 all sets at or above 90% of 1 rep max) 2. GHD Situps (10/10/10/10/10) WOD- 12 min AMRAP 10 pull-ups sub 10 banded pull-ups 15 sit-ups 20 kB swings 70/53# 25 double unders sub 75 singles

CrossFit Kivnon 180926

Hero WOD WEDNESDAY “Josie” for time 50 min cap For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run 155/103# 50 min time

CrossFit Kivnon 180925

SWOD-Clean and Jerk (2/2/2/2/2 all sets at or above 90% ) 30 min cap! This should be heavy! WOD- Team Series Event 2 Complete as many reps as possible in 7 minutes following this pattern: 20 squat cleans, 135 / 93lb. 20 squat cleans, 185 / 123 lb. 20 squat cleans, 225 / 153 lb. Scroll for scaling options. Post reps completed to comments, or find a partner, complete 2018 Team Series Event 2 and log your score to the leaderboard. Scaled Option Complete as many reps as possible in 7 minutes following this pattern: 20 squat cleans, 95 / 63lb. 20 squat cleans, 135 / 93 lb. 20 squat cleans, 155 / 103lb. Newer athletes may want to further reduce the loading. The first load should be easy. The

CrossFit Kivnon 180924

SWOD- 20 min cap 1. Weighted Pull-ups (5/5/5/5/5) ork up to a weight that you can do 5 sets of 5 reps at the same weight 2. Bent Over Row (5/5/5/5/5 stick with the same weight for all five ) WOD- 10 min AMRAP 5 deadlift 185/128 masters 155/103# 5 burpees over the bar 5 HSPU sub pike push up on a box/bench

CrossFit Kivnon 180922

9AM Free Class 5 rounds for time - 16 walking lunges 45/25 plate overhead 16 ground to overhead plate 16 sit-ups with plate 200 meter run with plate 10AM Member's WOD For time (7 minute CAP) 20 squat cleans 135/95 20 squat cleans 185/125 20 squat cleans 225/155 RX + is synchronized with a partner.

CrossFit Kivnon 180921

SWOD- 30 min cap... in no particular order A. Back Squat (1x20) You are working up to the heaviest weight that you can do 1 set of 20 reps with out racking the bar again... this should be challenging!! 30 min cap for swod WOD- 10 min AMRAP 20 double unders sub 60 singles 10 pistol squats sub banded pistol squats 10 calorie row

CrossFit Kivnon 180920

25 Minute EMOM Minute 1. 10 KB swings 53/35 Minute 2. Fence run Minute 3. 5 HSPU then 10 Push Ups Minute 4. 10 Box Jumps 24/20 Minute 5. 5 C2B then 5 T2B

CrossFit Kivnon 180919

"Tommy Mac" 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squats (115/75 lb) Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fo

CrossFit Kivnon 180918

SWOD 3/3/3/3/3/3 Find a new 3 rep max for Clean & Jerk (25 minute cap) WOD For Time (15 minute cap) 21-15-9 Push-ups Pull-ups Air-squats Full range of motion for all three movements! Chest to floor, elbows locked out on the push-ups Chin over the bar on the pull-ups Hips lower than the knees at the bottom, full extension at the top of the squat

CrossFit Kivnon 180917

1 REP MAX DEADLIFT ! Use the entire hour, warm up right, if you finish early, one mile run (for time) to shake it off.

CrossFit Kivnon 180915

9 AM Free Class Teams of 2 or more Accumulate 300 reps One working at a time Can use any combo of - Wallballs Med Ball OHS Goblet Squat (Medball, KB, DB) Every even minute, everyone do 5 burpees. 10 AM Members WOD 21-15-9 reps, for time of: Power Clean, 95/65 Push Press Then - 12 rounds not for time of: 4 Strict Pull-ups 3 Strict Handstand Push-ups 2 Strict Ring Dips

CrossFit Kivnon 180913

WOD- AMRAP—as many reps as possible .. record the total for all three wods.. one number will be given to the coach A. 5 min AMRAP 5 hang power snatch 135/93 masters 95/63 10 sit-ups Rest 5 min B. 5 min AMRAP 5 S2Oh 135/95 masters 95/63 10 T2B sub K2E Rest 5 min C. 5 min AMRAP 5 bar muscle ups sub jumping bar MU sub C2B pull-ups 10 ghd extensions

CrossFit Kivnon 180912

SWOD- 35 min cap  A.Back Squat (5/5/5/5/5) Find a new 5 rep max B. Barbell Row (5/5/5/5/5 ) Find a new 5rep max C. Bench Press (5/5/5/5/5) Find a new 5 rep max WOD- 5 min max double unders sub singles

CrossFit Kivnon 180911

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 83#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (175# / 123#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 123#) 11 Push Jerks (110# / 73#) 2001m Row or 2001m Run (1.25 miles) ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-p

CrossFit Kivnon 180910

SWOD- Clean and Jerk (10-9-8-7-6-5-4) 30 min cap WOD- for time 21-15-9 Wall ball shots 20/14# Pull-ups This is a sprint... There will be a 10 min cap... scale accordingly

CrossFit Kivnon 180908

9 AM Free Class 18 Minute EMOM Minute 1 8 burpees Minute 2 10 wallballs Minute 3 30 seconds plank 10 AM Members WOD 10 rounds for time of: 30 Double Unders 5 Power Snatches, 95/65 lbs Rest 10 minutes, then - 21-15-9 reps of: Dumbbell Box Step-up, 50/35 lbs, 24/20 in Pull-up Knees-to-elbow

CrossFit Kivnon 180907

SWOD- Deadlift 2/2/2/2/2/2/2.... shooting for a new 2 rep Rest between each set add weight until you fail..

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon