CrossFit Kivnon 190716


Third annual Kivnon Throwdown on 8/10... find a partner, if you can’t let us know and we will do our best to match you with another athlete! We will be doing team wods every Friday until the throwdown! https://www.crossfitkivnon.com/throwdown Also, we will be doing a strength progression for front squat and squat snatch for six weeks! Try to make it every week, you can’t expect to PR if you don’t show up. MECHANICS, CONSISTENCY 

SWOD- 25 min to find a 3 rep max hang squat clean WOD- 3 rounds for time 40 Double unders sub 120 singles unders 20 hand release push ups 10 box jumps 24/20" 5 bar muscle ups 20 min cap 


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Crossfit Kivnon 09/28/2020

Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS BODYBUILDING BICEPS 3 SETS OF 21's WITH 2 DUMBELLS 7 BICEP CURLS TO 90 (BOTTOM HA

Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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