CrossFit Kivnon 161231


Happy New Year's Eve everyone.

9 AM Free WOD

30 minute EMOM

Rotate between these three movements -

Minute 1 - 6 Box Jumps 24/20

Minute 2 - 6 Burpees

Minute 3 - 6 Pull Ups

(RX + is 10 reps per round.)

10 AM WOD

Not for time -

Work through 10 sets of 4 TGUs start light, increase weight each set with good form.

Work through 10 sets of 5 T2B, work on stringing together and smoothness.

Work through 10 sets of 6 GHD setups, floor to toes range of motion.


Recent Posts

See All

Crossfit Kivnon 12/03/2020

GWOD: Rope Climb WORK ON RC TECHNIQUE. MAX REPS IN 3:00 WOD: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6"

Crossfit Kivnon 12/02/2020

SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR

Crossfit Kivnon 12/01/2020

WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

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