Archive for February, 2010
February 22nd: Getting Ready for “Diane”
"Diane Finals" are coming up Saturday March 6th. Sign up for your heat time at the Gym.
Strength:
HSPU
5-5-5-5-5
WOD:
Run 2 alley laps
21 Box Jumps
12 Deadlift (225lbs/155lbs)
3 rounds for time.
February 22nd: Getting Ready for “Diane”
February 21st: Lets Lift
WOD:
Front Squat 3 x 5
Bench Press 3 x 3
Then alternating:
Knee to Elbow
Good Mornings
10-10-10
February 20th
February 20th: Push, Pull, Swing
Love this workout. We have done this a couple of times and it is great! We hope you are enjoying the Olympics! It has been fantastic here in Vancouver. We love the energy!
WOD:
12 lunges
12 push ups
12 pull ups
12 KB swings (24kg/16kg)
3 rounds for time (goals is 4:30 minutes or less)
Rest 6 minutes
then…
36 lunges
36 push ups
36 pull ups
36 KB swings
For time (try to beat your above score in time)
February 19th
February 19th: The Torch
A couple of our clients were able to carry the Torch during the Olympics. And lucky for us they brought it in for all of us to check out. Pretty cool! We wish they could have had the relay come through our gym. NOW that would have been cool!! LOL!
Practice:
Handstands ( back to wall, stomach to wall, walking)
WOD:
SDHP (95lbs/65lbs)
Row
21-15-9
For time.
February 18th
February 18th: Double Unders
Practice:
Double Unders
WOD:
10 Thrusters (35lbs/25lbs)
25 Double Unders
4 rounds
35 Box Jumps
15 Push ups
3 rounds
25 Unbroken KB Swings (24kg/16kg)
15 Ring Dips
2 Rounds
Air Squats
Toe to Bar
1,2,3….8 ( do 1 air squat, then 1 toe to bar, then 2 air squats, 2 toe to bar….)
For time.
February 17th: WOOOOT Another GOLD MEDAL!
GO CANADA! We are rocking it up at Cypress Mountain. Maelle Ricker won GOLD at the Snowboarder Cross Competiton. Our second GOLD! Keep going Canada!
Technical:
Turkish Get Up
WOD:
Row 2000m
Rest 7minutes then…
9 Pullups
18 Jumping Lunges
18 second L-sit
AMRAP 9 Minutes
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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