Posts
Crossfit: December 29th
CK KIDs at Crossfit Westside coming up in January. For more details click here.
WHAT ARE YOUR GOALS FOR 2012? WE WANT TO SEE THEM ON THE GOAL BOARD! 
Practice Gymnastics: Break group in 2 teams using parrallette bars
parallette pass throughs (forward + back = 1)
Then…
l-sit wars
First team to total of 300 seconds (5 minutes) wins
WOD:
45 second Bear Crawl
15 second rest
45 Second Crab Walk
15 second rest
45 Second Side Plank (left side)
15 second rest
45 second Side Plank (right side)
1 minute rest
4 rounds
Crossfit: December 28th
Crossfit Day 134 Mobility WOD: baby shoulder problem and 3 most important hip mob
Practice:
Power Clean
Strength:
3 Power Clean
build to heavy 3 reps in 6 sets
WOD:
3 Heavy Power Clean
200m Sprint
AMRAP 12 minutes
Crossfit: December 27th
Crossfit Day 133 Mobility WOD: Make a Change..Stretch
Lets burn the Christmas Food off…
WOD: “Barbara”
20 pullups
30 push ups
40 situps
50 air squats
rest 3 minutes
5 rounds for time.
Crossfit: Dec 26th
New Years is coming up and we have a lot of great events coming up too! Check out the Crossfit Westside Facebook Page for all upcoming events like the Nutrition Seminar, CF TOTAL, Mobility Seminar, and get ready cause the OPEN WOD’s for the CF GAMES are coming up quick!
Crossfit Day 132 Mobility WOD: Fix abduction
Strength:
3 Deadlift
Build to heavy 3 reps in 5 sets
WOD:
150m Row
12 Alternating KB 1arm snatches (16kg/24kg)
24 Box Jumps
AMRAP 20 minutes
MERRY CHRISTMAS!
Crossfit: December 24th
Crossfit Day 131 Mobility WOD: Medial Chain Opening
“Christmas Eve WOD: The 12 Days of Christmas”
Were going backwards and starting at the 12 day of Christmas. 12th day, then 12 and 11th day, then 12, 11 and 10th day….
12th Day Of Christmas: Box Jumps
11th Day Of Christmas: Wt Situp (35lbs)
10th Day Of Christmas: Double Unders
9th Day of Christmas: KB SDHP (24kg/32kg)
8th Day of Christmas: V-Sits
7th Day of Christmas: Burpees
6th Day of Christmas: Pullups
5th Day of Christmas: Jump Lunges e.s.
4th Day of Christmas: Ring Dips or Box Dips
3rd Day of Christmas: Turkish Get Ups (25lbDB)
2nd Day of Christmas: Sandbag 100m Sprint
1st Day of Christmas: Rope Climb
Crossfit: December 23rd
Please take a moment to check the class times during the holidays. We will be open everyday expect for Christmas Day, however some class times will be changed. Please click here to see Crossfit Westside’s Schedule.
Strength:
1 rep max Thruster
Build to heavy 1 rep max
WOD:
800m Run
30 Thrusters (45lbbar/65lbsbar)
3 rounds for time
Crossfit: December 22nd
CF Kids coming in January. Check out our CF KIDS Westside Page.
Don’t forget to bring your Food Donation for the Vancouver Food Bank to Crossfit Westside. We will be accepting food donations until December 24th.
Strength/Skill:
With Bar…
3 Muscle Snatch. 5 sets
3 Drop Snatch. 5 sets
Add weight for next exercise:
3 Hang Power Snatch
Work to heavy 3 reps in 5 sets
WOD:
7 Hang Power Snatch (85lbs/135lbs)
21 KB Swings ( 20kg/32kg)
AMRAP 12 minutes
Crossfit: December 21st
Crossfit Day 129 Mobility WOD: The Psoas
Skill:
Double Unders
WOD:
25 Double Unders
400m Run
50 Sit ups
5 rounds for time
Crossfit: December 20th
We thought this was a cool picture from crossfit.com showing pictures they got from people all over the world doing handstands!
Our Holiday Crossfit Schedule is online. Make sure to check it out and we have some class time changes. We still have classes running everyday, except for Christmas Day. Click here for are schedule.
Crossfit Day 128 Mobility WOD: Pelvic Fault and Back Pain
WOD:
We have had a lot of people asking us about this WOD! Here you go:
“Fight Gone Bad”
Row for Calories
Push Press (55lbs/75lbs)
Box Jump (20 inches)
Sumo Deadlift High Pull (55lbs/75lbs)
Wall Ball (14lbs/20lbs)
Rest
3 rounds for total reps. With a continuous running clock, you will do as many reps/calories at each station for 1 minute with a 1 minute rest at the end of each round. ENJOY! Merry Christmas!!
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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