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Crossfit Kitsilano http://crossfitkitsilano.com Crossfit in Kitsilano, Vancouver. A Crossfit gym dedicated to making you better everyday. Sat, 21 Nov 2015 00:13:26 +0000 en-US hourly 1 http://wordpress.org/?v=4.1.10 Max out Monday http://crossfitkitsilano.com/workout-of-the-day/max-out-monday-5/ http://crossfitkitsilano.com/workout-of-the-day/max-out-monday-5/#comments Mon, 15 Jun 2015 10:00:00 +0000 http://crossfitkitsilano.com/?p=11447 CrossFit Kitsilano – CrossFit View Public Whiteboard Warm-up 2 Rounds not for time 10 rotating ball slams 10 med ball situps 10 DB Thrusters Weightlifting Build to a heavy single in one of the following complex’s Clean Pull + Clean + Jerk Hang Clean x2 + Jerk WOD Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 10 Wallballs (20/14) 10 Toes to Bar

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13/5/15 http://crossfitkitsilano.com/workout-of-the-day/13515/ http://crossfitkitsilano.com/workout-of-the-day/13515/#comments Wed, 13 May 2015 10:00:00 +0000 http://crossfitkitsilano.com/?p=11365 CrossFit Kitsilano – CrossFit View Public Whiteboard Warm-up 2 Rounds 10 alternating pistols to a bench 10 glute bridges with knees at 90 degrees 10 glute bridges with knees at 45 degrees 10 rotating ball slams into a wall/side Strength Back Squat (if you did the back squats last week add 2.5%) 5 @ 65 3 @ 75 1 @ 85 4 @ 80 3 @ 85 3 @ 90 4 @ 80 4 @ 80 WOD Metcon (Time) 3...

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6/5/15 http://crossfitkitsilano.com/workout-of-the-day/6515/ http://crossfitkitsilano.com/workout-of-the-day/6515/#comments Wed, 06 May 2015 10:00:00 +0000 http://crossfitkitsilano.com/?p=11348 CrossFit Kitsilano – CrossFit View Public Whiteboard Warm-up 2 Rounds 10 Hollow Body pushups 15s Handstand hold / Pike Hold with feet elevated 20 tuck jumps Strength Bench Press 8 @ 65 8 @ 70 6 @ 75 4 @ 80 4 @ 85 2 @ 90 5 @ 80 5 @ 80 Every 2 minutes WOD Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 4 Push Jerks (115/80) (RX+ 155/105) 8 Box Jumps (24/20) (RX+ 30/24)

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27/4/15 http://crossfitkitsilano.com/workout-of-the-day/27415/ http://crossfitkitsilano.com/workout-of-the-day/27415/#comments Mon, 27 Apr 2015 10:00:00 +0000 http://crossfitkitsilano.com/?p=11312 CrossFit Kitsilano – CrossFit View Public Whiteboard Warm-up Coaches choice aerobic warmup, then 2 rounds, not for time 10 Hollow Rock v-outs 10 supermans 10 muscle snatches 10 candlestick squats Weightlifting Hang Snatch (build to a 3RM) WOD Metcon (AMRAP – Reps) 8 minute amrap Park ball run (30/20) / 750m row with damper at (10/8) Max ohs (135/95)

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Strength Day http://crossfitkitsilano.com/workout-of-the-day/strength-day/ http://crossfitkitsilano.com/workout-of-the-day/strength-day/#comments Thu, 09 Apr 2015 10:00:00 +0000 http://crossfitkitsilano.com/?p=11268 Main – Competitors Class View Public Whiteboard Skin the Cat (8 minute EMOM, 1 StC + 4 alternating pistols) Clean and Jerk (4x (70%, 75%, 80%, 85%)) SPEED!!!!! Back Squat (6×4 @ 80%) Metcon (Time) 15-12-9 Strict HSPU Pushups Strict Stationary Dips modify to make harder if needed, deficit, weighted dips, ploy pushups

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