fbpx
All Posts By

wodify

Max out Monday

By | Workout of the Day | No Comments

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

13/5/15

By | Workout of the Day | No Comments

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 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)

27/4/15

By | Workout of the Day | No Comments

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)

Strength Day

By | Workout of the Day | No Comments

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