CrossFit Kivnon 190130


OPEN WOD WEDNESDAYS!

This week we are going to start recycling the CrossFit Open workouts.

Next week we will start running partners and judging / scoring for the Wednesday WODs.

We will run the WODs twice, once for each of you to get everyone used to the Friday formats once the open starts.

Open WOD 12.3

18 Minute AMRAP

15 box jumps. 24/20

12 push press 115/75

9 toes to bar


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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 

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