CrossFit Kivnon 190531

For Time - 21 Thrusters 115 / 75 21 V-ups 100 Double unders 15 Thrusters 135 / 95 15 V-ups 100 Double unders 9 Thrusters 155 / 115 9 V-ups 800m run

CrossFit Kivnon 190530

20 Minute AMRAP Partners of 2 or Teams of 3 Partner A is rowing for calories while B completes 5 burpees When burpees are done, switch, now A completes 6 burpees while B rows for calories Add a burpee each time you switch off, Score is total calories rowed. Then work on - 3 sets of 5 reps each arm, rest as needed between sets (30 total reps) One arm DB squat snatch, from the floor, work up to as heavy as proper form allows. Warm up weights count towards reps.

CrossFit Kivnon 190529

DT, DT Lite, Double DT, or DT, Heavy DT, or Ugly DT, you choose. 5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks DT is 155/105 DT lite is 135/85 Double DT is 10 rounds 155/105 Heavy DT is 175/125 Ugly DT is 205/145 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

CrossFit Kivnon 190528

"SLO-ROLL" (Murph Recovery) 25 minute AMRAP - Fence jog or fast(ish) walk (both are RX) 12 walking lunges with a 5 second hold in each lunge (watch the clock!) 10 Situps 10 KB Swings 53/35 Spend the rest of the class rolling out and stretching.

CrossFit Kivnon 190527

"MURPH" One class only today, NINE AM You're welcome to bring family and friends.

CrossFit Kivnon 190524

3 rounds for time - 15 air squats 10 push ups 5 pull-ups fence run (Just a light touch for Murph, don't go HAM on this one, just keep moving, work out the cobwebs) RX+ with a vest PUSH PRESS 3x3 all at 75% of your 1RM C&J SPLIT JERK work up to a heavy single for the day.

CrossFit Kivnon 199523

For time - 21-15-9 Wallballs 20/14 Situps Then spend rest of class working up to a 1RM deadlift.

CrossFit Kivnon 190522

For Time 50 Power Snatches (95/65 lb) 40 Burpees 30 Power Cleans (95/65 lb) 20 GHD Sit-Ups 10 Overhead Squats (95/65 lb) RX + is 115/85 This Firefighter Hero WOD is dedicated to Robert Wallace, FDNY, Engine 205, who was killed on September 11, 2001. Born in 1958 in Midwood, Brooklyn, Robert was a FDNY Lieutenant just like his dad had been before him. His grandfather was also a fireman in NYC. Robert was appointed to the New York City Fire Department on January 9th, 1982.

CrossFit Kivnon 190521

A little bit of Murph prep (Murph next Monday!) 2 rounds for time - 21-15-9 reps of Air Squat Push Up Pull-Up 800m run (cycle through 21/15/9 and the run twice) RX+ is with a vest. OPTIONAL WOD Pick your Poison Either Plank on hands with elbows locked Or Dead Hang from rig Every time you break, you do a fence run. Score it total time it takes you to accumulate 5 MINUTES in the position. (Lifting your butt up out of the plank is breaking position.) RX+ is with a vest :)

CrossFit Kivnon 190520

5 x 5 Front Squat all working sets at 75% to 80% of your 1RM C&J 10 Minute AMRAP 8 Push Press 105/75 40 Double unders RX+ is 8 PP and 40 DU UNBROKEN (if you break, you have to start over on the DUs to count the reps)

CrossFit Kivnon 190517

EMOM 18 Minutes Minute 1. 2 Turkish get ups 53/35 Minute 2. 25 Double unders Minute 3. 5 strict ring dips set at chest height Max Height Box Jump

CrossFit Kivnon 190515

DESFORGES 5 rounds for time - 12 Deadlifts 225/155 20 Pullups 12 Clean and Jerk 135/95 20 Knees to Elbows Dedicated to U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, who was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

CrossFit Kivnon 190514

For time - 800m farmer carry with one 50/35 DB/KB minimum 75 push-ups 75 abmat situps 75 air squats 9 rope climbs Fence run RX+ with a vest

CrossFit Kivnon 190513

3 rounds 400m run then 1 minute max burpees. Then - 16 minute EMOM of SQUAT CLEAN AND JERK Warm up a bit, and start out this EMOM using about 50% of your 1 RM squat clean and jerk. Slowly work up each minute to about 80% or so and work on FORM. No need to go up past that for the rest of the minutes. We'll be going heavy in the weeks to come. Once you hit 80%, work on finding that perfect rep, not just getting the bar overhead.

CrossFit Kivnon 190510

10 Minute EMOM Even minutes - 8 burpees Odd minutes - 30 seconds plank Rest 5 minutes 10 Minute AMRAP 15 pushups Fence and back with two DB or KB (M minimum 45, F minimum 35) Rest 5 minutes 10 Minute AMRAP 30 flutter kicks (left + right = 2) 20 knees to 90 10 ring dips Fence run

CrossFit Kivnon 190509

Partners 4K row for time, switch off as needed. EMOMx15 High hang clean + 2 front squats + 1 split jerk @ about 50% of your 1RM squat clean or front squat, whichever is lower.

CrossFit Kivnon 190508

For Time 800 meter Run 50 Box Jumps (24/20 in) 100 Kettlebell Swings (24/16 kg) 150 Double-Unders 800 meter Run RX+ with a vest This Firefighter Hero WOD is dedicated to Louis Modafferi, FDNY, Rescue 5, who was killed on September 11, 2001. As a man who was once a waiter, a chimney sweep and a mechanic, Louis J. Modafferi knew what working for a living was all about. But being a firefighter wasn't just a job for the Fire Department's Rescue Co. 5 captain; it was a way of life.

CrossFit Kivnon 190507

6 rounds for time - 10 Wallballs 20/14 10 Walking Lunges medball locked out overhead 10 Medball sit-ups (floor to floor) 10 HSPU 10 Burpee to bar touch RX+ cash in and cash out with an 800m run, rain or shine.

CrossFit Kivnon 190506

4 rounds for time - 12 minute CAP 40 double unders 14 push press 75/55 4 toes to bar 15 Minute EMOM 1 hang snatch (squat, not power) plus 2 OHS @ 50% (ish) of !RM OHS or Snatch, whichever is lower.

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