CrossFit Kivnon 191231

Starting Monday January 6th- BOOT CAMP CLASSES Monday, Wednesday and Fridays at 8am!!! New Saturday schedule — Free 9 am wod Members only wod 10am Gymnastics 10am Holiday schedule—- New Year’s Eve regular schedule but no 7pm New Year’s Day closed SWOD: Bench Press (10-9-8-7-6-5-4-3-2-1) Accumulate 100 ghd extensions during bench press SWOD: Weighted Pull-ups (10-9-8-7-6-5-4-3-2-1) Increase weight each set if possible Sub strict sub banded strict sub strict ring rows .... NO KIPPING Accumulate 100 walking lunges during pull-ups WOD: Metcon (AMRAP - Rounds and Reps) Optional wod 10 min AMRAP 20 double unders sub 60 singles 20 sit-ups

CrossFit Kivnon 191230

Starting Monday January 6th- BOOT CAMP CLASSES Monday, Wednesday and Fridays at 8am!!! New Saturday schedule — Free 9 am wod Members only wod 10am Gymnastics 10am Holiday schedule—- New Year’s Eve regular schedule but no 7pm New Year’s Day closed CrossFit Kivnon 191230 WOD: Metcon (Time) 6 rounds For time 45 min cap 400m run 10 clean and jerks 155/105 masters 135/95 10 front squats 155/105 masters 135/95 10 box jumps 24/20" Rx+ 185/135# Masters 155/105 Box jumps 30/24

CrossFit Kivnon 191227

New Saturday schedule — Free 9 am wod Members only wod 10am Gymnastics 10am Holiday schedule—- Christmas Eve 9am only - 12 days of Christmas wod Christmas Day closed New Year’s Eve regular schedule but no 7pm New Year’s Day closed SWOD- Squat Snatch (1 rep max squat snatch) We have been working up to this for over a month.... there will be a 40 min cap... if new or uncomfortable with snatch work on form and stay light ... there will be an optional wod WOD: Metcon (Time) For time 6 rounds... 40 min cap 10 one arm oh lunge 53/35# ... switch arms as needed 10 push press 53/35 (5 each arm) 10 sumo deadlift hi pull 53/35 10 box step ups with 53/35#

CrossFit Kivnon 191226

New Year’s Eve regular schedule but no 7pm New Year’s Day closed SWOD: Back Squat (4 sets of 6 all sets at or above 80% of 1 rm) If new stick to lighter weight and work on form 25 min cap WOD: Metcon (AMRAP - Rounds and Reps) 15 min AMRAP 20 double unders sub 60 singles 15 sit-ups 10 pull-ups 5 hang power cleans 135/95 masters 95/65 Rx+ 155/105 masters 135/95

CrossFit Kivnon 191224

Metcon (Time) 12 Days of Christmas (35 min time cap) The work out is performed like the Christmas song: complete each movement in ascending order then back down to 1, adding one movement each round, like so: 1; 2-1; 3-2-1; 4-3-2-1....etc all the way the the final round of 12-11-10-9-8-7-6-5-4-3-2-1. 1 thruster (155/105#) 2 bar muscle up 3 strict HSPU 4 power clean (155/105#) 5 burpee 6 1 arm DB snatch (70/50#) 7 deadlift (155/105#) 8 lateral bar hop 9 toes to bar 10 push-ups 11 air squats 12 jerk (155/105#)

CrossFit Kivnon 191223

SWOD: Clean and Jerk (Find a new 1 rep max SQUAT clean and jerk) We have been working on squat clean and jerk just over a month... there will be a 40 min cap and an optional wod WOD This is an optional wod to the SWOD 40 min cap... same cap as the SWOD 50-40-30-20-10 Med ball cleans 20/14# 5-4-3-2-1 Rope climbs Do 50 medball cleans then 5 rope climbs and then 40 and 4 and so on

CrossFit Kivnon 191221 9am FREE WOD

20 min AMRAP 10 plate thrusters 5 pull-ups/ ring rows 200m run 45 second rest in between rounds. Choose your weight for the thrusters.

CrossFit Kivnon 191220

SWOD: Squat Snatch (5-5-4-4-3-3-2-2-2) You will have 40 min for this Shoot for a new 2 rep Sub power snatch and ohs for beginners WOD: Metcon (Time) THIS IS OPTIONAL 6 rounds for time 40 min cap 10 front rack lunges 95/65# 10 box jumps 24/20" 10 hang power snatch 95/65# 10 hand release pushups

CrossFit Kivnon 191219

WOD- 30 min AMRAP 800m run 7 T2B sub knees to elbow 6 sumo deadlift high pulls 95/65 5 ring dips sub box dips

CrossFit Kivnon 191218

HERO WOD "SHINNERS" (AMRAP - Rounds and Reps) AMRAP (with a Partner) in 25 minutes 30 Burpees 1,000 meter Row 30 Kettlebell Swings (70/53 lb) Background: This hero workout is dedicated to Master Police Officer Joseph Shinners who was shot and killed in Orem, Utah while attempting to arrest a wanted fugitive on January 5, 2019. Investigators had received information that the wanted subject was going to be in the area of a retail store at 50 West University Parkway, in Orem. Members of the Provo Police Department and the Orem Police Department located the subject in the parking lot and attempted to take him into custody. During the arrest the man opened fire, fatally wounding Officer Shinners

CrossFit Kivnon 191217

WOD:  5 rounds for time 10 pull-ups 15 sit-ups 50 double unders sub 150 singles Rx+ bar muscle ups SWOD : After the WOD (Max reps in 5 min) Squat clean and jerk 50% or more of 1 rep max clean and jerk

CrossFit Kivnon 191216

SWOD: 1)Back Squat (3 sets of 10 at 75% or above 1 rm  2)Push Press (1 rep max) 30 min cap for SWOD WOD: Metcon (AMRAP - Rounds and Reps) 15 min AMRAP 10 alternating kB snatch 53/35 (5each arm) 10 burpees 1 fence run Rx+ 70/53#

CrossFit Kivnon 191214

9AM Free WOD Partners! 10 min AMRAP 30 wallballs fence run 5 min rest 10 min AMRAP 30 pull-ups/ring rows fence run Partner A starts with wallballs while partner B runs. Switch when B comes back from run.

CrossFit Kivnon 191213

SWOD: Squat Snatch (35 min cap) All 5 sets of 2 at or above 85% if you don’t want to snatch Do 5 sets of 10 ohs at a light weight WOD- 10 min cap... this is for reps Get as far as you can in 10 min 20 front lunges with kB 53/35 20 box step ups with 53/35# kB 20 kB swings 53/35 20 kB sumo deadlift hi pulls 53/35 20 ghd extensions 20 mountain climbers 20 sit ups 20 kb G2Oh 53/35 20 kB thrusters left arm 53/35 20 KB thrusters right arm 53/35 20 KB one arm rows 10 each arm 53/35 20 burpees 20 kB windmills 53/35 200m farmer carry with one 53/35 kB

CrossFit Kivnon 191212

WOD: 12 min AMRAP 10 t2b 8 hspu 6 front squats 95/65 SWOD: Bear Complex (SWOD AFTER THE WOD  Power Clean Front Squat Push Press Back Squat Second Push Press 15 min to work up to 1 rep max of bear complex ... just one set of the above not the whole Complex 1 power clean into 1 front squat Into 1 push press into 1 back squat into 1 push press You can squat clean into a thruster

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