CrossFit Kivnon 161220


Spend some time warming up deadlifts, then ---

10 minute EMOM

2 Deadlifts 185/155/133/103

4 Burpees over the bar

(see how many seconds this takes, and try to stick with it or get faster each round)

Rest 8 minutes, and get set up for -----

15 Minute AMRAP

9 Deadlifts 155/135/103/95

12 Hand release push ups

15 Box Jumps 24 / 20

Holiday Hours - 25th, 26th, and 1st - the box will be open from 2 pm until 5 pm. There will be a WOD on the board or you can do your own thing. We'll run a class if enough folks want to at two fifteen or so each of those days. All other days normal classes scheduled.


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Crossfit Kivnon 10/01/2020

Warm-up 400M RUN 20 PASS THROUGHS 20 UP DOWNS 20 STRAIGHT LEG SIT UPS 20 JUMPING JACKS WOD: Metcon (AMRAP - Rounds and Reps) 26 MIN EMOM COMPLETE AS FOLLOWS: MIN 1 - 25 SEC PLANK HOLD MIN 2 - 10 BOX 

Crossfit Kivnon 09/30/2020

Warm-up 500M ROW/400M RUN 5 INCH WORMS 20 PASS THROUGHS 15 PUSH PRESS 10 FRANKENSTEINS 10 HIGH KNEE PULLS 1 MIN OF DOUBLE/SINGLE UNDERS INTO EMPTY BAR WARM UP 2 RDS (1 RD CLEAN GRIP, 2 RD SNATCH GR

Crossfit Kivnon 09/29/2020

Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MI

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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