Posts
June 6th: Enjoying the Weekend
Strength:
Thrusters 5×3
WOD:
1 minute l-sit
30 Stiff Leg Deadlifts
15 Toe To Bar
60 Abmat Situps
3 rounds
June 5th: Saturday Team WOD
This WOD was taken from the Canadian Regionals Team Event.
WOD:
In teams of 4…
First 2 people run 600m
When 2 people return from run then next 2 people do
25 OH Squat (95lbs/65lbs) each
Once there done the 2 people who started with run do
25 OH Squat (95lbs/65lbs) each
80 Burpees (1 athlete goes does 10, then 2nd does 10, so on until all 80 done)
25 SDHP (95lbs/65lbs) each. 2 athletes go first. When done next 2 athletes do…
25 SDHP (95lbs/65lbs) each
600m Run finished by 2 athletes who did not do the run first.
For Time
June 4th: Overhead Lunges
Technical:
L-Sit Holds. Goal is 3 minutes
WOD:
30 OH weighted lunges (35lbs DBs, 25lbs DBs)
21 Box Jumps
12 Knee to Elbows
4 rounds for time.
June 3rd: Bench Press
Strength:
Bench Press 3×5
WOD:
10 Deadlift (185/135)
25 Unbroken KB Swings (24kg/16kg)
AMRAP 15 minutes.
June 2nd: DB Cleans
Technical:
DB Cleans
WOD:
15 DB Cleans
25 Double Unders
5 rounds for time
June 1st: Go Hard Or Go Home
Last weekend was the qualifier to get into the CF Games. The competition was outstanding! One of our good friends from Calgary (David Mullback above) did amazing! So proud of him! It was a tough go for him as he caught food poisoning the night after his 1st event. He was sick for two days straight but still fought hard and continued on with the remaining 4 events. We look forward to seeing him compete in full force next year.
WOD:
Part 1:
Let’s see if we can beat your 400m Run time.
400m sprint
Part 2:
This is a spin off from one of the WOD’s at the Canadian Regionals.
35 Wall Ball
15 Burpees
4 rounds for time.
May 31st: Turkish Get Up
WOD:
21 Turkish Get Ups (right arm)
400m Run
21 Turkish Get Ups (left arm)
50 Double Unders
21 Turkish Get Ups (right arm)
50 Double Unders
21 Turkish Get Ups (left arm)
Run 400m
For time.
May 30th: Canadian Regionals
This weekend is the Canadian Regionals in Okotoks, Alberta (Just outside of Calgary). Can you believe it is snowing here! The weekend has been amazing and it has been awesome to watch these amazing Crossfitters go for it. We really wish all the athletes good luck, but especially our fellow BC Crossfitters. Good luck to everyone!
WOD:
Each station is 1 minute. And the clock is continuous.
Row
KB Swings
Ab mat Sit ups
Box Jumps
V-sits
Rest
3 rounds for time.
Track all your reps for a total score. For rowing count your calories.
May 29th: Angie
WOD:
“Angie”
100 pull ups
100 push ups
100 sit ups
100 air squats
for time.
May28th: Grouse Grind
Hey guys we are sorry but we will have to postpone our Grouse Grind Event as it will not be open until mid or late June. We will let you know when we have a new time organized. Thanks and have a great weekend!
Strength:
Push Press 1 rep max
WOD:
400m Run
21 Front Squats (135lbs/95lbs)
4 rounds 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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