Archive for October, 2009
Jason’s Favourite
Tech:
Deadlifts 10 x 3 (M:245 W:155) rest exactly 90 seconds between each set.
Wod:
1 burpee in the 1st min, 2 burpees in the 2nd min, 3 burpees in the 3rd min…so on and so forth.
If you bow out before the 10th minute AMRAP Wall Balls (M:20lb W:12lb) till the last person finishes!
Gym record is 19
Clean er up!
Tech
Hang Squat Clean
WOD
For time:
Hang Squat Clean (M:60kg W:40kg)
Strict Push Ups *200m run as a penalty every time you have to break up the push ups
(Reverse Ladder – Hang Squat Clean 10 to 1 / Strict Push Ups 1 to 10)
Finish with 800m run.
Drive It Up
Technical:
Push Press: When pressing the bar overhead, drive it up. The Push Press is a fast and explosive movement where you are the driving the bar from your shoulders to an overhead position.
WOD:
8 Toe to Bars
10 Push Press (30lbs DB M:20lbs DB W)
12 Box Jumps
AMRAP in 20 minutes
Hip Extension
Pop your hips out, drive up hard through the heel, open your hips at the top, push your hips open…whatever cue works for you it all means the same to us…hip extension. This move is key to you getting better, faster, and stronger at Crossfit.
Technical:
Overhead Squat
WOD:
25 Overhead Squats
75 Double Unders
4 rounds for time.
Tabata
Technical:
Gymnastics: Tuck holds, hollow rocks, cartwheels
WOD:
Tabata: 4 minutes of work at each exercise. Each 4 minutes consists of 20 seconds of work, 10 seconds of rest for 8 rounds. We take your lowest score from all 8 rounds.
Row
Wall Ball (20M/14W)
Ring Dips
Sit ups
Squats
Post Turkey WOD
Technical:
Deadlift
WOD:
Deadlift (95lbs/65lbs)
Burpees
21-18-15-12-9-6-3
3-6-9-12-15-18-21
Start the DL at 21 reps then when all 21 completed, do 3 burpees. Then 18 DL, then 6 burpees…One of the exercises is going DOWN by 3’s while the other one is going UP in 3’s.
Rest 5 minutes
Thrusters (30lbs/20lbs)
Box Jumps
Same pattern as above. Start the thrusters at 21 and the box jumps at 3.
Tummy Buster
Tech:
Deadlift – 1RM
For Time:
500m Row
10 Man Makers (35lb men / 25lb women)
30 Wall Balls (20lb men / 12lb women)
25 K2E
10 Muscle Ups (sub 15 L pull ups /sub 20 strict pull ups or 30 kipping pull ups)
15 Inverted Burpees
50 KB Step ups (1.5 pod men /1 pod women)
You will have earned your pumkin pie after this one!
The Turkey
3 Rounds
On a 3min running clock complete
400m run
AMRAP Push Ups (strict push ups only no substitutions)
Rest 3mins
On a 3min running clock complete
400m run
AMRAP Double Unders (completed double unders only no score for attempts)
Score is your total Push Ups + Double Unders.
Rest 3mins
The Friday night crew hit this WOD and the scores to beat are Adelyn 157 and Graham 296. If you are unable to run you will row 500m.
What`s in Your Bag?
Not only is Christine`s bag full of good nutritious food, but she is getting a workout walking home with this thing!
Technical:
Skin the Cat…Muscle Ups
WOD:
Ladder 1-10
KB Swings (24kg/16Kg)
Knee to Elbow
DB Thrusters (45lbs/25lbs)
For time.
Classes On All Long Weekend
Strength:
Back Squat 3×5
WOD:
30 OH Lunges (M:20kgPlate/W:10kgPlate)
20 Box Jumps
10 Pullups
5 rounds for time.
What is Crossfit Westside?
Crossfit Westside in downtown Vancouver offers Group Classes and Personal Training using the Crossfit Strength and Conditioning philosophy. We take functional movements such as the the squat, push up, pullup, deadlift, clean n jerk, running, rowing, skipping, and jumping, mix them up, and execute them in short intense workouts. Each workout has a different combination of exercises with varied repetitions, rounds, and time. To learn more about what we do at Crossfit Westside contact us at info@crossfitwestside.com
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