CrossFit Kivnon 170218

9AM Free WOD


We're going to split the class up into smaller groups and match up with a coach. We'll go over movements you've been struggling with or just haven't been able to figure out.

Getting upside down - HSPU - kipping HSPU

Rope climbs

GHD sit-ups

Pull-ups - Kipping pull-ups - butterfly pull-ups


Kettle bell swings

Whatever you guys want to work on and get more efficient at, we'll work on it.


In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007


3 rounds for time 45 / 25 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups (sub 21 single pull-up/toes to bar, try to work in an L pull-up every once in awhile) 45 / 25 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups

(The snatches are full squat snatches.)