CrossFit Kivnon 190614


SKILL WORK

Partners or Teams of 3 (partners help balance)

Spend 15 minutes working on your next progression in the handstand ladder -

If you can -

Kick up to a handstand against the wall

then

Wall walk nose to wall and back down

or

Kick up to wall and do alternating shoulder taps

or

Kick up to a handstand on the floor and hold

or

Handstand walk

Make up a WOD you'd really like to do.

Make sure it's doable within a class environment, scalable, coachable, and a little fun doesn't hurt.

We'll name it after you, and save it as a benchmark WOD, and we'll repeat it every once in while.

Email it to us at crossfitkivnon@gmail.com

and you'll see it when the movement patterns fit what we've got going that week!!

First one up is -

JEREMY (Kivnon)

For time -

21-15-9 reps of

BackSquat 135/95 from the floor

Handstand push-up

then

Fence sprint

RX+ 165/115


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Crossfit Kivnon 11/24/2020

GWOD: Handstand Push-ups 10 SETS OF 3 REPS FOR QUALITY REST 2 MINS AND THEN 1 MAX SET EVERY MIN ON THE MINUTE FOR 10 MINS RECORD THE LOWEST NUMBER COMPLETED WOD: Metcon (Time) EVERY 4 MINS FOR 5

Crossfit Kivnon 11/23/2020

WOD: Front Squat 5 - 5 - 5 - 5 - 5 WORKING TO BUILD TO HEAVY 5RM FOR THE DAY WOD: Metcon (AMRAP - Rounds and Reps) 3 X 5 MIN EMOMS5 MIN EMOM 10 DB BURPEES *2 DBs REST 1 MIN 5 MIN EMOM 10 BOX JUMP

Crossfit Kivnon 11/21/2020

WOD: Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135/95 In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

8333 Case Street, La Mesa, CA 91942 

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