fbpx
Monthly Archives

November 2018

Friday 23 November

By | Uncategorized | No Comments

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


3 Sets

8+8 Powel Raise
10 Banded Face Pull
10 Hanging Scap Circles

Metcon (AMRAP – Reps)


AMRAP 5

As many sets of

1) 5 T2B + 4 Pull Up + 3 C2B
2) 3 T2B + 2 Pull Up + 1 C2B
3) 5 K2C + 5 Ring Rows
MUST COMPLETE THE FULL SEQUENCE BETWEEN COMING OFF THE BAR

Metcon (Time)


For Time

100 kb swings 24/16
100 wall balls 20/14lb

*EMOM 5 burpees
if its taking more than 30 seconds for the burpees, scale to 3 burpees

Thursday 22 November

By | Uncategorized | No Comments

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


50M DB KB Front Rack Carry
Every 10m
10 DBL KB Push Press
10 ALT DBL Cossack Squat

Strict Press (5×3)


@75% with amrap on set 5

Fran (Time)


21-15-9 Thrusters, 95# / 65# Pull-ups
This is a test an will be done in 2 waves with one person counting the other working out

Wednesday 21 November

By | Uncategorized | No Comments

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


3 Sets

10m +10m Side Step Banded Walk
10 Empty Bar Thruster
10 Frog Pumps with 3 second hold at the top
10 Hanging Shoulder Circles

Back Rack Lunge (3×16 (8 each leg))


65-75% of 10 (5 each leg)

Metcon (Time)


4RFT

400/300m Row
20 burpee box jump overs 24/20 inch

– 1 min rest –

*Sprint Each Rounds as fast as possible!
the aim is to finish each round under 3 minutes. Scale the burpees accordingly