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 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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