Archive for February, 2012
Crossfit: March 1st
The Crossfit OPEN #2 has been posted. We will be holding the WOD at all Crossfit Classes on Friday and Sunday morning from 8am-9:30am. Because there are so many Snatches in this workout, if you want to drop weight on Friday, please either come first thing in the morning or in the evening. Thanks guys!
Skill:
Rowing
Testing:
500m Row for time
WOD:
30 Second Toe to Bar
30 Second Rest
30 Second Good Mornings w Band
30 second Rest
30 second V-sits
30 second rest
30 second Crab Crawls
30 second rest
4 rounds for total reps
Crossfit: February 29th
Crossfit OPEN WOD #2 is being posted Wednesday at 5pm! We will be holding the OPEN in all Crossfit Classes Friday. As well as, Sunday from 8am-9:30am.
Skill:
Handstands: walking, holding against wall, free standing. You choose
WOD:
5 Handstand Pushups
10 Box Jumps
15 KB Swings
10 Rounds for time
Crossfit: February 28th
We want to know “What We Can Do Better.” Please click here to take our survey. Takes less than 20 seconds!
Congratulations to June for getting 2 kipping pull-ups in a row!
Technical:
Power Snatch
Strength:
3 Power Snatch
Build to 80% of 1 rep max in 7 sets
WOD:
AMRAP 10 minutes
1 minute double unders
1 minute power snatch (55lbs/75lbs)
Crossfit: February 27th
Hey Westsiders, we had a great turnout for the Crossfit OPEN WOD last week. We are also very stoked to have over 30 of you signed up online and competing this year! Everyone did an awesome job and we look forward the OPEN WOD #2 posting this Wednesday!
We definitely think there are going to be some double unders in one of the WOD’s, so we have ordered more skipping ropes. The Ultra Speed cable ropes are $25 and the Plastic licorice ropes are $15. They will be in this Thursday. Let us know if you would like one.
Technical/Practice:
L-sit wars. Break group into two teams.
Total 10 minutes of work
WOD:
2 mile run
50 Wall Ball (14lbs/20lbs)
1 mile run
35 Wall Ball
400m Run
20 Wall Ball
For time.
Crossfit: February 26th!
Don’t forget we have one last day for doing the Crossfit OPEN WOD from 8am-9:30am. If you have already completed the WOD take a moment to go online and punch in your scores.
Strength:
3 Sumo Deadlift High Pull
Build to heavy 3 reps in 7 sets
WOD:
24 DB Walking Lunges (25lb/35lb)
12 DB Push Press
6 Pullups
AMRAP 15 minutes
Crossfit: February 25th
Wow the 1st Crossfit OPEN WOD has been awesome! You will have one more chance to do the OPEN WOD on Sunday at 8am-9:30am. We hope to see more of you out for this.
We also have a new CF KIDS class series starting this Sunday. We hope to see some of you Crossfit KIDS out this weekend!
Karen C and Trudy get a 15 foot rope climb!
Technical:
Skin The Cat
WOD: In Teams of 3
1000m Row
200 Air Squats
1000m Row
100 Medicine Ball Situps (2 people work at a time, one person touches ball behind head and then sit-ups and tosses ball to partner. =1 rep)
1000m Row
50 Skin the Cat
1000m Row
For Time
One person works at time expect for med ball sit ups.
Crossfit: February 24th
We are STOKED! Crossfit OPEN is here and we have over 20 people registered on the game site, as well as more of you participating here at the gym. The OPEN WOD’s will be held in all Friday Crossfit Classes and Sunday at 8am-9:30am. Please make sure to come a bit early to class as we will be going over standards, judging, warmup, and more! If you are competing click here to watch the STANDARDS for WEEK 1 OPEN WOD.
Once again here is the link to sign up for the OPEN if you have not done so already. Click here.
WOD:
Complete as many reps as possible in 7 minutes of:
Burpees
Crossfit: February 23rd
All Friday CROSSFIT Classes will be the the 1st OPEN WOD for the Crossfit Games. We look forward to seeing everyone there!
Strength:
3 Deadlift
6 sets. Build to heavy 3 reps in 6 sets.
WOD:
10 DB Hang Power Clean (25lbs/35lbs)
20 Situps
AMRAP 15 minutes
Crossfit: February 22nd
Crossfit HQ will be posting the 1st OPEN WOD today! We are pumped! Once again if you have not signed up yet, here is the link to do so. Click here.
Technical:
Wear your long socks cause we are doing…
Rope Climbs
WOD: In Teams
spin off from.com
1 rope climb (15 feet)
15 KB Swings (16kg/24kg)
20 Double Unders
One person does all exercises then they tag their partner and they go….
7 rounds each!
Crossfit: February 21st
Hey Westsiders, we are happy to hear more of you want to sign up for the OPEN this week. Here is the link again to sign up. Click here.
Technical:
Hang Power Snatch
WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (65lbs/95lbs)
200m Medicine Ball Sprint
For Time
What is Crossfit Westside?
Crossfit Westside in downtown Vancouver offers Group Classes and Private 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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