CrossFit Kivnon 171115


Great job on snatch yesterday!! Mechanics, consistency and then intensity!! 

Hero wod Wednesday!! Show up early or on time  today!! Wod has a time cap of 45min so if you are late make sure you get warmed up... we can’t stop everyone else to warm up those who are late!!! 

HERO WOD WEDNESDAY! 

“DESFORGES” for time... 45 min cap!!! 

5 rounds: 12 deadlifts @225/153LBS, 20 pull-ups sub jumping pull-ups  12 clean and jerks @135/93LBS, 20 knees to elbows sub knees to 90 

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle. 


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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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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