CrossFit Kivnon 191226


New Year’s Eve regular schedule but no 7pm New Year’s Day closed

SWOD: Back Squat (4 sets of 6 all sets at or above 80% of 1 rm) If new stick to lighter weight and work on form 25 min cap

WOD: Metcon (AMRAP - Rounds and Reps) 15 min AMRAP 20 double unders sub 60 singles 15 sit-ups 10 pull-ups 5 hang power cleans 135/95 masters 95/65 Rx+ 155/105 masters 135/95 


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Crossfit Kivnon 11/25/2020

SWOD: Back Squat 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY *TWO WEEKS AGO WE DID 8 X 3 REPS SWOD: Squat Snatch 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY

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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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