Crossfit Westside

July 30th: Happy Long Weekend

jenika — Fri, 30 Jul 2010 03:10:45 +0000

Technical:

Hollow Rock to Arch Rock 5×10

WOD:

800m Run

30 Thrusters (20lbs/35lbs)

3 rounds for time

July 28th: Push and Pull

jenika — Fri, 30 Jul 2010 00:06:10 +0000

July 27th: Long Weekend Class Schedule

jenika — Fri, 30 Jul 2010 00:02:07 +0000

July 29th: Workouts Anywhere

jenika — Thu, 29 Jul 2010 01:19:54 +0000

Our friend Andy, who owns Crossfit LA, has this amazing link to over 100 workouts you can do ANYWHERE. Click here to check it out. Some of the workouts you can do with no equipment, some with a pull up bar and no equipment, etc. Now you can Crossfit everywhere, anytime, even over long weekend!

Strength:

Push Press 5×3

WOD:

100 lunges

25 Knee to Elbow

100 Lunges

25 Toe to Bar

100 Lunges

50 V-sits

For time

July 28th: Push and Pull

jenika — Wed, 28 Jul 2010 03:13:52 +0000

Christy Phillips, from the Crossfit 2010 Games, climbing a 12 foot wall.

Strength:

Deadlift 5-5-5-5-5

WOD:

75Wall Ball

25 Pull ups

50 Wall Ball

25 Pull ups

25 Wall Ball

25 Pull ups

For time

July 27th: Long Weekend Class Schedule

jenika — Tue, 27 Jul 2010 03:36:41 +0000

The class schedule will be the same for this coming long weekend, except for Monday. Monday, August 2nd the 7am and noon class will be cancelled. All evening classes are still on!

Technical:

Clean

WOD:

10 Cleans (85lbs/135lbs)

400 m run

4 rounds for time

July 26th: JT

jenika — Tue, 27 Jul 2010 03:00:58 +0000

July 25th: See You At The Top

jenika — Tue, 27 Jul 2010 02:46:18 +0000

July 24th: CF Games WOD

jenika — Mon, 26 Jul 2010 01:43:44 +0000

Hey CFWS’ers we are really sorry but the camera broke on Friday July 23rd, so we do not have any of the times posted for Fridays workout. The workout was Run 400m, 50 Double Unders, 5 rounds for time. We are sorry about this and hope you all had a chance to write it down in your success journal.

July 26th: JT

jenika — Mon, 26 Jul 2010 01:38:08 +0000

WOW great turnout for the Grouse Grind on Sunday! Sorry we missed some of you in the picture, but we were glad to see that almost 30 of you came to GRIND it out! Congrats to everyone who competed. We had some great times. Norman, Donal.A, and Michael were the top three men times. They all came in just over 44 minutes. And Tanya, Asja, and Jenn W had the top women’s times ranging from 48 minutes to 54minutes. We also had some people who took 40+ minutes off their times. Amazing! Both Pierre and Audrey times last were were around 1:30+minutes. This year Pierre came in at 48 minutes and Audrey at just over 60minutes. So nice to see that Crossfit is working!! As I promised no legs for todays workout. Here is a benchmark workout from Crossfit’s mainsite called JT.

WOD:

“JT”

21-15-9

HSPU

Ring Dips

Push ups

For time.