Archive for February, 2010
February 15th
Great job today everyone. Here are your scores for the “double under” portion on the WOD.
February 16th: Bar Workout
Technical:
Hang Clean
WOD:
5 Thrusters
7 Hang Clean
10 Deadlift
AMRAP 20 minutes
Men use 95lbs. Women use 65lbs.
February 15th: GOLD
YAHOO! Canada won their 1st EVER GOLD on home soil! Go Canada!
Strength:
Push Press
6 x 3
WOD:
In teams of 4
KB Swings
Push Ups
Run to Mailbox
Rest
AMRAP 15 minutes
One person will run while at the same time 1 person will be doing AMRAP at the KB Station, the other person will be doing AMRAP at the push ups, and one person will be resting. Each person will work until the runner gets back. Then they will switch. They will continue until 15 minutes is up.
February 14th
Because it was raining cats and dogs today, we substituted the run for the row. Each of you should have written down your time for each round of the 800m row. Some of our best times today were 2:42 for men and 3:12 for women.
February 13th & 14th: Happy Valentines Day….GO CANADA!
1 day into the Olympics and WOW is all we have to say! We watched the torch get passed in our own hood. Who would of known that one little flame could bring the spirit of the City Vancouver and the Country Canada together.Awesome! The Opening Ceremonies was amazing and we are totally stoked to see all these athletes do what they do best. We really hope we can win our 1st Canadian Gold Medal on home soil. Go CANADA!
In teams of 2….
Row 2000 meters
100 Double Unders
75 KB Swings (24kg/16kg)
50 Thursters (20kg Bar)
25 Knee to Elbow
For time.
February 12th: GO CANADA!
Tonights 5:30pm and 6:30pm classes are cancelled as the Olympic Ceremonies will be going on. We are stoked to have the Olympics here and can't wait to see all the great competition in the next couple of weeks. GO CANADA!
Technical
Power Clean
WOD:
21-18-15-12-9-6-3
Power Clean (95lbs/65lbs)
Toe To Bar
For Time
February 11th: Push Press
Technical:
Deadlift
6 x 2
WOD:
15 Unbroken Push Press (95lbs/65lbs)
10 Pull ups
25 Box Jumps
AMRAP 20 minutes
February 10th: BodyWeight Movements
Technical:
Newbies: Kipping Pull up
Regulars: Muscle Ups
WOD:
Double Unders
Knee to Elbows
Handstand Holds
Air Squats
V-sits
5 rounds.
You will be doing 1 minute of work at each station with a 1 minute rest at the end of all 5 exercises. Total reps is your score.
February 9th: Snatch
February 9th: Snatch
We are so excited for the Olympics. We hope you guys are too! We will be sticking to our regular schedule, except for this Friday Evening. Due to the Opening Ceremonies we will be cancelling the 5:30pm and 6:30pm classes.
Technical:
Snatch Progressions
WOD:
1 Power Snatch
5 Overhead Squats
15 rounds for time.
Guys use 95lbs. Gals use 65lbs.
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
Try a Free Demo Learn MoreView Larger Map
