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Monthly Archives

December 2018

Friday 28 December

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CrossFit Kitsilano – CrossFit


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Metcon (AMRAP – Rounds and Reps)


In teams of 2

AMRAP 15

7 Burpee Box Jump-Overs 24/20
14 DB Thrusters
21 Double Unders

Metcon (No Measure)


rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)


In teams of 2

AMRAP 15

9 Burpee Box Jump-Overs 24/20
9 DB Hang Squat Cleans
9 C2B Pull-Ups

Christmas Hangover

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CrossFit Kitsilano – CrossFit


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Metcon (Time)


For Time

12 Days of Christmas…..

1 Ring/Bar MU
2 Kettlebell Clean and Jerk 24/16
3 Handstand Push Ups
4 Toes to Bar
5 Push ups
6 Kettlebell Snatch 24/16
7 Pull-Ups
8 Kettlebell Swings 24/16
9 Box Jumps (24/20 in)
10 Plate Hops
11 Burpees
12 Jump Lunge

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

Wednesday 26 December

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CrossFit Kitsilano – CrossFit


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Metcon (Time)


Deck of Death

In teams of 4

Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Everybody must finish the exercise before flipping the next card.

Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Kettlebell Swings 24/16
Clubs = Air Squats
Spades = Sit Up
Card value determines the number of reps (face cards = 10, Aces = 11).
Jokers = 15 Burpees