CrossFit Kivnon 200229 9AM FREE WOD!!!

For time: 800m run 40 push-ups 40 air squats 40 ring rows 400m run 30 push-ups 30 air squats 30 ring rows 200m run 20 push-ups 20 air squats 20 ring rows

CrossFit Kivnon 200228

SWOD Front Squat (6 sets of 4 at 80% or above ) 30 min WOD: (Rounds) EMOTM for 12 min 1 HSPU 2 GHD extensions 3 ring dips Rx+ 3 hspu 6 ghd extensions 9 ring dips

CrossFit Kivnon 200227

Filthy Fifty For Time:  50 Box jumps, 24/20 50 Jumping pull-ups  50 Kettlebell swings, 1 pood  50 steps Walking Lunge  50 Knees to elbows  50 Push press, 45#   50 Back extensions   50 Wall ball shots, 20#  50 Burpees 50 Double unders

CrossFit Kivnon 200225

Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20"  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Rx 75/35

CrossFit Kivnon 200224

SWOD: Split Jerk (5 sets of 2 at 80% or higher) 25 min cap WOD: With a partner 15 min (as many reps as possible) Partner A runs 400m run while Partner B does kB swings 53/35# Score is # of kB swings Rx+ 70/53#

CrossFit Kivnon 200222 9AM FREE WOD!!

Metcon (Time) Partners!! 400m med ball run 50 overhead lunges with med ball 200m med ball run 50 burpees over partner ( partner is holding a plank) Fence run with med ball 50 med ball cleans If you are experienced and want more of a challenge then 800m, 400m and 200m run and 75 reps for the lunges, burpees and cleans.

CrossFit Kivnon 200222 10AM WOD 

Metcon (Time) 6 rounds for time 12 air squats 12 cal row 12 toes to bar every 2 minutes complete 3 thrusters (135/95) * at the 2,4,6, etc, minute marks

CrossFit Kivnon 200221

SWOD: Front Squat (8 sets of 5 at 65% or above 1 rm) 30 min WOD: total reps Tabata: Row in calories Push ups Sit-ups Pull-ups Today we will be doing tabata row all 8 rounds then all 8 rounds of pushups then all 8 rounds of sit-ups and all 8 rounds of pull-ups ... last time we alternated between movements today we are completing each before moving in to the next Keep track of lowest number of reps from each movement ... and add them up for one number at the end... for example if your lowest calorie row is 9, lowest number of push ups is 10, sit-ups are 8 and pull-ups are 5 then Your total is 32

CrossFit Kivnon 200219

CrossFit Kivnon 200219 Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-Ups In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi To learn more about Big Sexy click here Rx deadlift 315/205 Rx cleans 225/155 Rx thrusters 155/115 Masters  deadlift 225/155 Masters cleans 155/115 Masters thrusters 95/65

CrossFit Kivnon 200218

WOD: 3 rounds for time 50 double unders sub 120 singles 10 TGU 53/35 21 kB swings 53/35#

CrossFit Kivnon 200217

CrossFit Kivnon 200217 SWOD: Split Jerk (5 sets of 3 at or above 70% ) 25 min cap WOD: for time 25 min cap Modified nancy 5 rounds for time 200m run 10 ohs 95/65 masters 75/35

CrossFit Kivnon 200214

SWOD: Front Squat (6x4 all sets at or above 65%) 20 min cap WOD: Metcon (Time) 7 rounds for time 22 min cap 10 box jumps 24/20" 10 GHD situps 10 burpees

CrossFit Kivnon 200213

WOD 5 rounds for time... 15min cap 200m run 15 pushups 15 lunges SWOD: Split Jerk (SWOD AFTER THE WOD) 7 sets of 3 at or above 60% 30 min cap

CrossFit Kivnon 200213

WOD 5 rounds for time... 15min cap 200m run 15 pushups 15 lunges SWOD: Split Jerk (SWOD AFTER THE WOD) 7 sets of 3 at or above 60% 30 min cap

CrossFit Kivnon 200212

HERO WOD WEDNESDAY “Bell” 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185# In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012 185/130 masters 135/95

CrossFit Kivnon 200211

PWOD Partner wod- 20 min AMRAP Partner A- runs 400m Partner B- holds a plank or paleo chair if u break the pose 5 burpees then and there Record total 400m runs Rx+ A- 400m run + 10 hang power snatch 95/65 masters 75/35# B- holds a plank or paleo chair if u break the pose 5 burpees then and there Record total 400m runs

CrossFit Kivnon 200210

“Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups Will have a long time to get nice and warmed up

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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