Archive for December, 2009
CFWS Chalkboard Times
Welcome to our New Chalkboard TImes. We will be posting all your times for the daily WOD each day. A couple of things to note.
1) The date will be at the top of each Chalkboard post. This is so you will know what WOD the Chalkboard time is for.
2) RX’d will mean that the person used the prescribed weight posted on the daily workout at our gym.
3) These Posts will not include the element classes or the powerlifting classes we hold.
Today’s Post is for December 14th’s WOD:
December 15th
December 14th Chalkboard Times
We will now be posting your daily times and PR’s on this link CFWS Chalkboard Times. (The link is to your right on the sidebar). Check it out daily! The date will be above the Chalkboard, so you can see what time your WOD was for that particular days WOD. The Elements and Powerlifting Classes will not be included. Make sense? If not, ask us at the gym.
YEAH 10 days till Christmas!
Technical:
Muscle Ups
WOD:
12 Deadlift (225lbs/155lbs)
24 Push Ups
5 Rounds
CFWS Chalkboard Times
Welcome to our New Chalkboard TImes. We will be posting all your times for the daily WOD each day. A couple of things to note.
1) The date will be at the top of each Chalkboard post. This is so you will know what WOD the Chalkboard time is for.
2) RX’d will mean that the person used the prescribed weight posted on the daily workout at our gym.
3) These Posts will not include the element classes or the powerlifting classes we hold.
Today’s Post is for December 14th’s WOD:
Sorry this board does not specify Rx’d weight. We will make sure for the following Chalkboard Posts.
December 14th
The above quote is from Greg Glassman, founder of Crossfit. It is so true. Although some of those WOD’s feel tough and mentally you think "how am I going to get through this?" You really wouldn’t have it any other way! That brings us to our CINDY Challenge this Saturday! Come down and join us for our Gym Challenge this Dec.19th. First heat starts at 9:30am. We will be celebrating with some Christmas Cheer after!
Strength:
Press 1 rep Max
WOD:
Double Unders 50
Back Squat (95lbs) 20
Pull ups 30
3 rounds.
Body Weight Skills
Body Weight Skills
As many reps as you can in 1 minute:
Pullups
Toe to Bar
Burpees
WOD:
As a team:
20 wall balls
30 Abmat situps
40 box jumps
AMRAP in 20 minutes
Happy Friday
Another spin off from OPT’s blog…We took some of his WOD’s and mixed it up. Enjoy!
Technical:
Thruster
WOD:
7 Heavy Thrusters on the minute, every minute for 7 rounds. The last couple of rounds should be HARD.
then…
10 Pull ups on the minute, every minute for 5 rounds. Again should be challenging by the end.
then…
finish with 25 unbroken sit ups on the minute every minute for 3 rounds.
Row For Time
Strength:
Back Squat 3×5
WOD:
1000m Row for time
Rest 5 minutes…
25 Unbroken KB Swings
5 rounds. Rest 2 minutes in between sets…
Static Pull Ups
Strength:
Weighted Pull ups
1-1-1-1-1-1-1
WOD:
With the same bar…
3 Hang Power Cleans
6 Push Jerk
9 Front Squat
AMRAP in 15 minutes
Medicine Ball Cleans
Technical:
Medicine Ball Cleans
WOD:
Row 500 m
25 Medicine Ball Cleans
4 rounds for time
Get it Up
Stength:
Press
5-3-1-1-1
WOD:
15 Push Press
15 Pull ups
5 Rounds
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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