CrossFit Kivnon​

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    WORKOUT OF THE DAY
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    CrossFit Kivnon 170731

    SWOD- front squat 5/5/5/5/5. 25 min cap

    all sets at 70% of 1 RM. Rx will be all sets at 70%

    WOD- 10 min AMRAP 

    10 TGU 53/35# (5 each arm)

    8 kb snatches 53/35# (4 each arm)

    6 burpees

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    CrossFit Kivnon 170729

    9 AM Free WOD

    Partners (one working at a time)

    Every Other Minute on the Minute for 21 minutes (7 cycles)

    Minute 1 max burpee pull-ups for 60 seconds, rest 60 seconds

    Minute 2 complete 20 wall balls total 20/14

    Minute 3 each complete a fence run carrying a plate 45/25

    10 AM Fundamentals Class

    11 AM Olympic Lifting Class

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    CrossFit Kivnon 170728

    A. WOD- for time 2 rounds

    50 double unders sub 120 singles 

    25 sit-ups 

    12 hang cleans 155/108# masters 135/83#

    6 ring muscle ups sub 6 bar muscle sub 6 C2B  

    B. SWOD- only 8 min to do this don't start before the clock starts ...

    8 min to find 1 rm clean and jerk

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    CrossFit Kivnon 170727

    SWOD- strict press 5/5/5/5/5/5 shoot for 50-60% of 1 rm for your first working set of 5

    WOD- 15 min AMRAP 

    5 HSPU

    5 T2B sub k2e sub knees to 90

    200m run

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    CrossFit Kivnon 170726

    "ADAMBROWN"

    Two rounds for time of:
    24 deadlift 295/208#
    24 Box jumps 24/20"
    24 Wallball shots 20/14#
    24 bench press 195/133#
    24 Box jumps, 24/20"
    24 Wallball shots 20/14#
    24 cleans 145/103#

    Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.


     

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    CrossFit Kivnon 170725

    SWOD- squat clean 3-3-3-3-3-3-3 first set of 3 should be at least 70% of 1 RM

    This should take the whole class, if you get done too early you didn't rest enough or go heavy enough. Move up in weight after each set you complete. 

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    CrossFit Kivnon 170724

    "Jumbled throwdown" partner wod for time- there will be a time cap of 35 min

    200 double unders sub 200 singles while one partner does du/su the other holds 135/93# sub 115/63#. If you drop the DL your partner must stop

    100 OHS 95/63# break up as needed with partner

    100 pull-ups sub 180 K2e split reps as needed with partner

    50 synchronized burpees over the bar must jump over the bar with both feet and land on both feet

    800m run with partner

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    CrossFit Kivnon 170722

    Remember: no regular classes today! We are partnering with the San Diego Police Department to host a fundraiser for their annual Shop with a Cop event. Walk-ups are welcome! Please come out and help support locals kids!

    More info here:

    http://www.crossfitkivnon.com/sdpd-fundraiser 

    Regular schedule resumes Sunday with open gym 9-11 am. 

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    CrossFit Kivnon 170721

    A.  WOD- 

    500m row for time

    B.  WOD- max reps 

    5 min AMRAP

    10 push ups -FULL RANG OF MOTION. Elbows locked out at the top and chest hits the ground!

    10 air squats

    Rest 1 min

    5 min AMRAP 

    10 burpee pull-ups 

    10 sit-ups 

    Rest 1 min 

    5 min AMRAP 

    10 wall ball shots 20/14#

    1 fence run

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    CrossFit Kivnon 170720

    SWOD- 

    The whole class to find:

    A. 1rm back squat

    B. 1rm squat snatch

    You can start with either one. 

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    8333 Case Street, La Mesa, CA 91942 

    E-mail: crossfitkivnon@gmail.com 

    Tel: 619-784-6548

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