Archive for January, 2010
January 27th
Strength:
Overhead Squat
1 rep max
WOD:
100 Burpee Box Jumps
for time
January 25th
January 26th
Technical:
L-sits
WOD:
Run 800m
21 Pull ups
12 Thrusters (105lbs/75lbs)
Run 400m
21 Pull ups
12 Thrusters
Run 800m
21 Pull ups
12 Thrusters
For Time
January 23rd and 24th
January 25th
Strength:
Deadlift 3 x 3
WOD:
With a set of dumbells
10 Power Cleans
10 Push Press
10 Front Squat
5 rounds for time.
January 22nd
January 23rd and 24th
We just finished our Nutrition Seminar. Good luck to all of you doing the 30 day challenge. Check out Megan’s Menu for some great recipes and to ask her any questions you have regarding your challenge.
WOD:
"Team Helen"
12 Rounds for time of:
Run to Mailbox
11 KB Swings
6 Pull ups
-alternate rounds with your partner
- your time is the total time for you and your partner to finish all 12 rounds
January 21st
January 22nd
Strength:
Sumo Deadlift High Pull (SDHP)
5 x 3
WOD:
Run 400m
50 Air Squats
4 rounds for time.
January 21st
Technical:
Handstands
WOD:
3 HSPU
6 Ring Dips
9 Push Press (35lbsDB/25lbsDB)
24 Lunges
7 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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