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Monthly Archives

May 2015

13/5/15

By | Workout of the Day | No Comments

CrossFit Kitsilano – CrossFit


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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 Rounds, 14 minute time cap
Park Ball Run (20/14)
20 KB Swings (53/35)
15 goblet squats (53/35)

6/5/15

By | Workout of the Day | No Comments

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)