Practice/Skill:

Skin the Cat

WOD:

25m Bear Crawl

50m Farmers Walk (25lbsDB/45lbsDB)

20 Toe To Bar

25 Good Mornings W Band

20 Push Press w Bar (20kgbar/30kgBar)

3 rounds for time

Don’t forget to sign up for Crossfit Westside’s Mobility Seminar on Sunday, February 12th. Click here for more information.

Technical:

Squat Clean (95lbs/135lbs)

WOD:

800m Run

15 Squat Clean

3 rounds for time.

Hey Westsiders, Ryan is competing at the Crossfit Olympic Lifting Competition this Saturday. If you want to check it out here are the details:

Saturday February 4th, 2012
Semiahmoo Weightlifting Club/High School
1785 – 148 St, Surrey, BC V4A4M6

Practice:

Handstand Holds, Walks, HSPU. You pick:)

WOD:

from .com…

30 Handstand Pushups

40 Pullups

50 KB Swings

60 Sit ups

70 Burpees

For Time

Strength:

3 Push Press

Build to heavy 3 reps in 7 sets

WOD: Work in Teams of 3

Row For Calories

DB Power Cleans (25lbs/35lbs)

Rest

1 min at each exercise

5 rounds for total Reps and Calories. Add your own scores. Each person starts at a different exercise

We have a Crossfit Westside Mobility Seminar coming up in two weeks. Make sure to reserve a spot by signing up at the gym or on CFWS Facebook page. For more information please click here.

Technical
Rope Climb

WOD:

400m Run

20 Box Jumps

2 Rope Climb to 15ft  (1 rope climb for newbies)

20 Double Unders (10 for newbies)

AMRAP 25 minutes

Hey Guys, we wanted to make a couple shout outs. First, Elana is moving into our regular classes. We look forward to see her rocking it in the classes. Quin has been apprentice coaching with us and has done an amazing job. She is now a part time coach and and able to take classes on her own. We are pumped! In addition, she wowed us with a 155lbs power clean a couple weeks ago! Nice work Quin. Lastly, I wanted to give a big thanks to Trudy for sending me over BO’s information. This poor guy (dog) lost his home, luckily we were able to take him in. Check out BO’s pics on our Facebook Page. He is a friendly giant.

Strength:

5 Deadlift

Build to heavy 5 reps in 4 sets.

WOD:

45 Seconds Row for calories

15 Second Rest

45 Second Ring Push Ups

15 Second Rest

45 Second AB Mat Situps

15 Second Rest

1 minute Rest

4 Rounds For total reps

Dieter is back next Monday evening at 8pm. Want to up your Olympic Lifting Game? Come train with him and his crew from Semi-Weightlifting Club.

2 weeks down for the Nutrition Challenge. Hope you guys are staying strong!

Strength:

3 Hang Power Snatch

Build to heavy 3 reps in 5 sets

WOD:

3 Hang Power Snatch (do 85% of 3 rep max above)

6 Knee to Elbow

9 Jump Lunges

AMRAP 12 minutes

We are starting our new Strength Program this week in the Tuesday 7am class and Friday evening 6:30pm class. Want to get your Crossfit Total even stronger? Then check out these classes each week.

Technical:

Medicine Ball Cleans

WOD:

10-9-8-7-6-5-4-3-2-1

Medicine Ball Clean

Burpees

KB Swings

200m Run (after each round)

For time

Strength:

3 Back Squat

Build to heavy 3 reps in 6 sets

WOD:

9-15-21-15-9

Double Unders

Thrusters (25DB/35DB)

Good Mornings w Plate

We are adding another CF MOMS class starting February 6th! That means 4 awesome days of training for MOMS every Monday, Tuesday, Wednesday, and Thrusday at 10am. For more information click here.

Technical:

Rowing

WOD: Part 1

500m Row

3 x

Work in groups of 3 or more so can rotate through and have enough rest time between sets. If not enough partners for teams of 3, rest for at least 5 minutes.Elite Times for rowing are:  Men: 1:29/Women 1:40.

WOD: Part 2

“Tabata” Kipping Pullups

Take lowest score from all 8 rounds.