CrossFit Kivnon 170220


Hey Kivnon athletes!! There is still time to register for the open. If you don't know what the CrossFit open is just ask a coach or fellow member. It's a good way to see how you compare to the rest of the world or region for your age group and it's just fun!!! 

Also, Friday we will be doing the open at 6pm...Friday night light style! Come on out!! 

SWOD- 22 min for: squat clean 3/3/2/2/1

WOD- 8 min AMRAP

5 HSPU sub L-sit kb press sub wall climb

7 air squats

9 sit-ups

WOD- for time 8 min cap

21-15-9

Kb swings 70/53#

Push ups sub elevated push-ups 


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Crossfit Kivnon 09/22/2020

Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS SWDO: Back Squat  WIDOWMAKER - WEEK 9 REMEMBER TO INCREASE 5 TO 10 TOTAL POUNDS. AS THE WEEKS GO WE WILL THINGS ARE GO

Crossfit Kivnon 09/21/2020

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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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