CrossFit Kivnon 170103


A. Skill - 5 min to practice pistol squats. 

If you have pistols add some weight. If you lack the strength use a band and or try some Bulgarian split squats! These will come up in the open!

Broomstick mike AKA PainStorm XII AKA Olympic Bar Mile :)

For Time:

50 Back Squats

50 Front Squats

50 Overhead Squats

400 meter Run

50 Shoulder Presses

50 Push Presses

50 Push Jerks

400 meter Run

50 Hang Power Cleans

400 meter run

50 Hang Power Snatches

400 meter Run

Rx 45/33# scaled pvc pipe

Focus on good form!!!!! 

This is a chipper start at the top and end at the bottom don't break the movements up. 


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