CrossFit Kivnon 170506


We've got six teams at Beauty and the Beast Saturday morning! Come up and show some support if you can! Always glad to see you.

9AM Free WOD

It's a Chipper! (40 minute time cap)

By yourself or in teams of 2 or 3 if needed, one working at a time, complete:

80 Wallball shots, 20/14

70 Situps

60 Mountain Climbers

50 Jumping Jacks

40 Burpees

30 Walking lunges

20 Push Ups

10 Pull-ups

10AM WOD

Pick your girl,

Diane

21/15/9 reps for time:

Deadlift 225/155

Hand Stand Push Ups

or

Fran

21/15/9 reps for time:

Thrusters 95/65

Pull-Ups

Spend 15 to 20 minutes warming up and hit it hard, so hard.


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Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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