CrossFit Kivnon 170914


A few members have been asking for it... big arm day!! YES!! Let's lift some weights... the old fashioned way!

SWOD- in no particular order... feel free to alternate between movements. Work quickly

A. Barbell curls- 7/6/5/4/3/2/1 increase weight each set

B. Barbell Tricep extensions aka skull crushers 7/6/5/4/3/2/1 increase weight each set

C. Weighted dips 7/6/5/4/3/2/1 increase weight each set sub reg dips sub banded dips

D.  Weighted pull-ups 7/6/5/4/3/2/1 increase weight each set

E. Strict press 7/6/5/4/3/2/1 increase weight each set 

F. Bench press 7/6/5/4/3/2/1 increase weight each set

In between movements accumulate 100 airsquats 


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