WORKOUT OF THE DAY
RSS Feed

SWOD- in 15 minutes alternate between A1 and A2

A1:bench press 1/1/1/1/1/

A2: weighted pull-ups 3/3/3/3/3

WOD- for time 8 min cap

21-15-9

Hang Power cleans 135/93, masters 115/73#

Air squats

WOD- 10 min AMRAP

8 HSPU sub hand stand holds for 20s sub Lsit press

10 deadlifts 135/93, masters 115/73#

SWOD- 15 min to find 1RM OHS. Work quickly

WOD- 20 min cap. For time

4 rounds for time or 17.1 if you haven't done it

100 double unders sub 350 singles

10 power snatch 95/63#

6 pistol squats 25/10# plate (3each leg) sub banded pistols sub Bulgarian split squats

Sunday 

Open box from 9 - 11 am while Tyler is cleaning, may not be a coach around.  

Open box from 3 - 6 pm if you want to WOD or get in 17.1 with a coach.  

9 AM Free WOD

18 minute AMRAP

400m run

10 walking lunges

Accumulate 30 seconds hanging from the rig

10 AM WOD 

17.1 or 

1 mile run at conversational pace, roll out, stretch.  

We will be doing Open WOD 17.1 all classes Friday and will be running heats from 4 PM on in half hour increments at 4, 4:30, 5, 5:30, 6 etc.  and most likely Saturday at 10 as well.  Contact us if you need another time, we'll get you in!

Pot Luck around 5, Grill should be up and running by 6!

OPEN WOD 17.1 

For time (20 minute cap)

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Snatches are alternating arms, burpees are facing the box, not beside.  

If you are doing scaled, look on the Games website in your age group and see what the scaled version is. 

Most likely will be box step ups and 35 db men 20 db women. 

SWOD- 15 min to alternate between 

A1. Bench press 3/3/3/3/3

A2. GHD extensions 10/10/10/10/10 add weight

WOD- 10 min AMRAP 

6 Power cleans 185/133# masters 145/83#

1 jerk 185/133# masters 145/83#

12 sit-ups

MWOD- 10 min to roll out or smash the sore And and tight spots

RX Smartgear double-unders clinics at the 4, 5, 6, and 7 pm classes.  

Get some tips and get a custom fitted jumprope made for you.  

WOD 

20 minute AMRAP: 

15 Thrusters 75/53 (If you set the bar down, it's a 4 burpee penalty before you do DUs)

25 Double-unders

200m Run

SWOD- 23 min for squat snatch 3/3/2/2/1

Wod- 9 min AMRAP

13 burpee box jump overs 24/20" do a burpee then a box jump to the other side of the box. Count only the burpees performed, not the box jumps.

8 T2B sub k2e sub knees to 90 degrees

3 min rest

WOD- for time 8 min cap

21-15-9

Ohs 95/63 masters 73/33#

Pull-ups sub banded pull ups sub ring rows

Hey Kivnon athletes!! There is still time to register for the open. If you don't know what the CrossFit open is just ask a coach or fellow member. It's a good way to see how you compare to the rest of the world or region for your age group and it's just fun!!! 

Also, Friday we will be doing the open at 6pm...Friday night light style! Come on out!! 

SWOD- 22 min for: squat clean 3/3/2/2/1

WOD- 8 min AMRAP

5 HSPU sub L-sit kb press sub wall climb

7 air squats

9 sit-ups

WOD- for time 8 min cap

21-15-9

Kb swings 70/53#

Push ups sub elevated push-ups 

9AM Free WOD

SKILLS, GOATS and EFFICIENCY

We're going to split the class up into smaller groups and match up with a coach.  We'll go over movements you've been struggling with or just haven't been able to figure out.  

Getting upside down - HSPU - kipping HSPU

Rope climbs

GHD sit-ups

Pull-ups - Kipping pull-ups - butterfly pull-ups

Wallballs

Kettle bell swings

Whatever you guys want to work on and get more efficient at, we'll work on it.

10AM WOD

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007

"Joshie"

3 rounds for time
45 / 25 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups (sub 21 single pull-up/toes to bar, try to work in an L pull-up every once in awhile)
45 / 25 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

(The snatches are full squat snatches.)

Please reload

Subscribe to Our WOD

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2019 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon