CrossFit Kivnon 161029


Saturday 9 AM Free WOD

In the theme of tonight's potluck - "Death by Reps - Pick Your Poison - Pick Your Dosage"

We will do three separate 10 minute EMOMs.

Pick the number of reps you start with.

Add a rep, two reps, five reps, your call, each minute.

Choose from:

Wallballs

Burpees Toes 2 Bar Push Ups Air Squats Muscle Ups (Bar or Ring)

10 AM WOD

20 Double Unders

10 Box Jumps

10 KB Swings 53/35

1 Rope Climb

Fence Run

Mandatory Rest 2 Minutes between each round.

5 Rounds for time

40 minute CAP

(I know you're figuring, so it's 4 rest periods, totaling 8 minutes, leaving 32 minutes available for work. Divided by 5 rounds that gives you 6 minutes 24 seconds to do each round. Get after it!)


Recent Posts

See All

Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

Crossfit Kivnon 11/26/2020

HAPPY THANKSGIVING WOD: THANKSGIVING WITH THE GIRLS For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups

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