Archive for March, 2010
March 11th: Helen
Strength:
Front Squat 3×5
WOD:
“Helen”
400m Run
21 Kb Swings
12 Pull ups
3 rounds for time.
March 10th: Double Unders
100 Double Unders
Rest 5 minutes
75 Wall Ball
Rest 4 minutes
50 Box Jumps
Rest 3 minutes
25 Toe to Bar
For Time
March 9th: Muscle Snatches
The RX’d Weights:
Stiff Leg Deadlift: 125lbs/85lbs
Wt Lunges: 35lbs Dumbells/25lbs Dumbells.
March 8th: Ring Dips
March 9th: Muscle Snatch
Technical:
Muscle Snatch
WOD:
15 Stiff Leg Deadlift
30 Wt Lunges
15 Back Extension
5 rounds for time.
March 8th: Ring Dips
Technical:
Ring Dips
WOD:
25 Thrusters (35lbs DB/25lbsDB)
5 Knee 2 Elbow
20 Thursters
10 Knee to Elbows
15 Thrusters
15 Knee to Elbow
10 Thrusters
20 Knee to Elbow
Sprint 400m
For time
March 7th: Snatch Balance
Congratulations to everyone who completed the “Diane Challenge”. We were truly amazed with your results. WOW! Congrats to Jeremy and Donal for having the most improved times for men. And Ema for having the most improved women’s time.
Strength:
Snatch Balance 5×5
WOD:
30 KB Swings
200m Row
10 Pull ups
7 rounds
March 6th: DIANE FINALS
“DIANE”
21-15-9
Deadlift (225lbs/155lbs)
HSPU
For time
Good luck everyone! You are going to do great!
March 5th: Power Clean and Jerk
Technical
Power Clean and Jerk
WOD:
In teams of 3
One person works at a time
AMRAP Power Clean and Jerk in 15 Minutes
February 5th: Overhead Squat
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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