CrossFit Kivnon 170118


CrossFit open 13.3

WOD- 12 min AMRAP-150 Wall balls 20/14#

90 double-unders sub 350 single unders

30 bar muscle-ups sub 30 C2b pull-ups sub 30 pull-ups plus 30 box dips 

Rest 10 min 

CrossFit Open 13.2

WOD- 10 min AMRAP- 

5 S2Oh @ 115/75# masters 95/53#

10 deadlifts @115/75#, Masters 95/53#

15 box jumps 20"

Rest 5 min

WOD- for time - max burpees in 3 minutes

There will be burpees in the open. 

GET COMFORTABLE WITH BEING UNCOMFORTABLE!!! 


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Warm-up 2 RDS 1 MIN JUMPING JACKS 10 PASS THROUGHS 10 REVERSE GRIP SHOULDER PRESSES 10 SINGLE LEG GOOD MORNINGS WITH PVC 30-SEC BACK EXTENSION HOLD SPECIFIC WARM UP HANDSTAND PUSH UPS WARM UP 3 INCH

Crossfit Kivnon 09/19/2020

WOD: 343 (Time) 100 DEADLIFTS 100 POWER CLEANS 100 GROUND TO OVERHEADS 43 BURPEES GPP - 95/65 65/55 45/35 FITNESS - 115/85 95/65 65/55 RX - 135/95 95/65 65/45 THIS WORKOUT CAN ALSO BE DONE IN PARTNE

Crossfit Kivnon 09/18/2020

Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR WOD: Front Squat  WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL FRONT SQUATS 6 EMPTY BARBELL

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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