WORKOUT OF THE DAY
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9 AM Free Class 

Deck of Cards

1000 -1200 Open floor with coaching available.  

SWOD- 30 min cap

A1. Snatch grip shrug high pull (from the ground)  5/5/5/5/5

A2. Squat snatch 5/5/5/5/5

WOD- for time 15 min cap

21-15-9

Push-ups sub knee push-ups

Sit-ups

Wall ball shots 20/14#

“Nasty Girls” 

3 rounds for time:
50 air squats

7 bar muscle-ups sub 7 dips + 7 pull-ups 
10 hanging power-cleans 135/93# masters 95/63# 

Hero wod Wednesday- details to follow this wod is for a friend of a member at our box.

“Regina”

For time: 6 rounds

10 deadlift 225/163# masters 185/133#

400m run

Navy Culinary Specialist 1st Class Regina R. Clark
43, of Centralia, Wash.; deployed with the 30th Naval Construction Regtiment, Naval Reserve, Port Hueneme, Calif.; temporarily assigned to II Marine Expeditionary Force (Forward); killed June 23 2005 when a vehicle-borne improvised explosive device detonated near her convoy vehicle in Fallujah, Iraq. The terror group al-Qaida in Iraq claimed responsibility for the bombing, one of the single deadliest attacks against the Marines — and against women — in this country. Regina was survived by her son Kerry. 

SWOD- squat clean and jerk 10/9/8/7/6/5

30 min cap

WOD- open wod 14.1

AMRAP in 10 minutes
30 double-unders sub 30 attempts 
15 snatches 75/53# masters 55/33# 

Free Noon class today!
Bring family and friends, get your WOD on. 

Kivnon's 12 Days of KettleBell Christmas

(run through like the song, 364 total reps)

  1.  Fence run (KB optional)

  2.  Pistols (alternating) (KB optional)

  3.  Toes to bar 

  4.  KB snatch (alternating)

  5.  Goblet squats with KB

  6.  KB swings

  7.  Box jumps (or step-ups with KB optional)

  8.  V-ups

  9.  Burpees

10.  Walking lunges with KB overhead (5 each arm)

11.  Sit-ups with KB

12.  Turkish getups  

(can substitute a DB if needed, if you're grip is shot, regular fence run, box jumps, air squats)

We sincerely hope you and your family and loved ones are having a very Merry Christmas.  

Happy Holidays everyone.  

9AM FREE WOD

21 Minute AMRAP

Minute 1 Fence run

Minute 2 One arm OHS 4 each side AHAP

Minute 3 Burpees for 30 seconds, pick a challenging set and try to stay with it

10 AM TO NOON 
OPEN FLOOR - COACHING AVAILABLE - FUNDAMENTALS OR OLY

SWOD- 20 min cap Accessory work! 

A1- barbell bent row 5/4/3/2/1

A2- skull crushers with barbell 8/7/6/5/3 (tricep extensions) have a partner spot 

WOD- 15 min 

3 rounds for time

400m Run 

10 wall ball shots 20/14#

10 push ups sub elevated push ups on a bench

10 T2B sub knees to elbow sub knees to 90

Record one number today... the total of all three

A. WOD- 5 min AMRAP 

3 cleans 225/153 masters 155/103#

5 burpees

3 min rest

B. WOD- 5 min AMRAP 

3 jerks 185/133# masters 135/93#

5 burpees

3 min rest 

C.  WOD- 5 min AMRAP 

3 ohs 155/103# masters 95/33#

5 burpees

Hero Wod Wednesday

“Jason” for time 40 min cap

For time:
•100 Squats
•5 ring Muscle-ups sub bar MU sub jumping MU sub strict dips and strict pull-ups 

•75 Squats
•10 ring Muscle-ups sub bar MU sub jumping MU sub strict dips and strict pull-ups
•50 Squats
•15 ring Muscle-ups sub bar MU sub jumping MU sub strict dips and strict pull-ups
•25 Squats

•20 ring Muscle-ups sub bar MU sub jumping MU sub strict dips and strict pull-ups

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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© 2019 by CrossFit Kivnon.

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