CrossFit Kivnon 170218


9AM Free WOD

SKILLS, GOATS and EFFICIENCY

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

Wallballs

Kettle bell swings

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

10AM WOD

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

"Joshie"

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.)


Recent Posts

See All

Crossfit Kivnon 01/02/2021

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

Crossfit Kivnon 01/01/2021

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

Crossfit Kivnon 12/31/2020

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR

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