WORKOUT OF THE DAY
RSS Feed

SWOD- Deadlift (6/6/5/4/3... 30 min cap)
Shoot for a new 3 rep max


WOD- 8 min AMRAP
20 du sub 80 singles
10 kB swings 70/53 masters 53/35

7pm!!! Test your 1 rep max bench press!! 


PARTNER WOD- 30 min AMRAP
2 barbell farmer carries to the fence and back- one partner carries both barbells switch as needed. 115# on each barbell for men (230# total), 83# on each bar (166 total) .. drop the barbells at the garage doors..

10 partner alternating clapping pushups ( that’s 10 push-ups each done at the same time clapping alternating hands each rep .. 2o between u both)
20 burpees. Split reps as needed
30 T2B sub knees to elbow. Split reps as needed
40 box jumps 24/20" split reps as needed
50 med ball sit-ups. toss ball back and forth (50 sit-ups total)
If you get out of the door for the farmer carry and time expires.. finish because it will count 

HERO WOD WEDNESDAY “Alexander”
5 rounds for time of:


31 Back Squats, 135#
12 Power Cleans, 185#

Backsquat 135/93#
Cleans 185/123#
Masters : back squat 115/73#
Clean 155/103#
Refer to 170927

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny. 

SWOD- 

A. Front Squat (1 rep max! )
If u don’t want to test 1RM sub
10/10/10/10/10
B. Squat Clean (1 rep max squat!!! )
If u don’t want to test 1RM sub
10/10/10/10/10 


WOD- 15 min AMRAP "Chipper of an AMRAP"
15 push press 95/63#
13 pull-ups sub Strict banded PU
11 push ups . Full ROM
9 calorie row
7 HSPU sub 7 wall walks
5 bar MU sub assisted MU SUB c2b pu
3 ring dips with 53/35# ... u can hold it with your feet sub
1 rope climb 

9 AM Free WOD

16 minute AMRAP

Leggy Cindy

5 pull-ups

10 push-ups

15 air squats 

Fence run 

10 AM Members WOD 

Partners, teams, use your own bar, share a bar, whatever works. 

10 sets, going for fastest time for a set, rest as needed between sets, one working at a time. 

5 Bar facing burpees

6 Thrusters

7 Power snatches 75/55

Working on intensity, focus, and speed while your partner or team are pushing you.



A. "The BILLY"
Mile run skipping rope for time
You can’t move for ward unless u are skipping rope..
B. 1000m Row for time

C. Death by back squat 8 min cap
Rx is 1.25x BW or higher for men
Rx is 1x BW or higher for women and masters men
Rx masters women is 60% of BW
* this should be a heavy weight for you. Will be from the rack ... you should fail and if you don’t then u didn’t go heavy enough... CHALLENGE YOURSELF!!!

Score is the number of reps completed in the last completed minute 

SWOD- 
Single arm dB row
20/20/20/20/20 (10each arm use same weight for all sets)

WOD-
10 min AMRAP

3 S2oh 205/153 masters 135/93#
5 t2b sub k2e sub k2 90
10 push-ups
15 sit-ups 

Hero WOD "Saman" (Time)
8 Rounds for Time
13 Deadlifts (185/123 lb)
17 Wall Balls (20/14 lb)
400 meter Run

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Coaches at Crossfit Chiang Mai created this "Saman" hero WOD in his honor. The workout explained is:
- 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
- 13 for the boys and their coach
- 17 for the how long they were trapped inside the cave
50 min cap- show up to get warmed up quickly !! 

SWOD-
A. Squat Clean (3/3/3/3/3 at 85% of 1 rm or above-ALL SETS-)
B. Front Squat (2/2/2/2/2 all sets at or above 90% 1 rep max) 

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