Check the Crossfit Westside Schedule for changes to class times during long weekend. Enjoy the sunshine!

Skill/Gymnastics:

1 leg squats. Practice for 10 minutes

WOD: In teams of 3

500m Row

Burpees

Plank

One person rows, one person does the burpees, and one person does the plank. Rotate through for 3 rounds. Add total burpees and time to do workout as a team.

Sign up for Crossfit Westside’s 21 Nutrition Challenge next week. Click here for more details. Also, we changed the date for the Grouse Ground Social Event to Sunday, July 8th.

Strength:

1 rep max bench press

WOD:

10 Wall Ball (14lbs/20lbs)

10 Box Jumps

AMRAP 12 minutes

Hey Westsiders, just a reminder that ALL CLASSES ARE ON this weekend except for this Friday evening at 6:30pm. Also, Mondays schedule is slightly changed but we still have 3 classes on this day. Click here to see our class schedule.

Technical:

Power Clean

WOD:

400m Run

15 Power Cleans (85lbs/135lbs)

5 rounds for time

Long Weekend is coming up. Yea! We have made some slight changes to our schedule. All weekend classes are ON except for Friday evening at 6:30pm will be cancelled. And we will have the following classes running on the Monday. Noon Crossfit Class. 1pm Elements Class. 4:30pm Crossfit Class.

Please also take a moment to check out the schedule here.

Practice:

Double Unders

WOD:

30 Double Unders

15 Pullups

5 Deadlift (135lbs/225lbs)

6 rounds for time

Make sure to sign up for Crossfit Westside’s Nutrition Seminar next week. To sign up or learn more about the seminar, click here.

Technical

Handstand Push UPs

WOD:

10 Handstand Pushups

20 Weighted Walking Lunges (25lbDB/35DB)

30 V-sits

AMRAP 25 minutes

Strength:

5 Snatch Pulls

Build to heavy 5 reps in 5 sets

WOD:

150 m Row/225m Row

21 KB SDHP (24kg/32kg)

5 Rounds

Work in Teams. One person does both exercises, then tags next team member and they go. Back and forth for 5 rounds each.

Make sure to sign up for Dieter’s Olympic Lifting Class on Mondays at 8am at least 24 hours in advance. We are very excited to have this time in the mornings! Here is the link: Olympic WeightLifting

Strength:

3 Drop Snatch

3 sets

3 Snatch Balance

3 sets

3 Overhead Squats

5 sets

WOD:

1 Rope climb

10 Toe To Bars

12 1 Arm Squats (alternate each side for each rep) 12kg/16kg

AMRAP 12 minutes

Crossfit Westside 21 Day Nutrition Challenge is coming up. For more information click under “Seminars/Events” here.

WOD:

We are training at BC PLACE today

Run BC Place

50 Box Jumps

Run BC Place

50 Pushups

Run BC Place

50 Situps

Run BC Place

50 Air Squats

For time

Hey Westsiders, Geoffrey is raising some $ for the “Right to Play” Foundation. It is a great charity that helps kids in disadvantaged areas by using the power of sport. Geoff will be at the 7am Olympic Lifting Class tomorrow if you would like to donate.

Strength:

1 rep max deadlift

WOD:

3 minute Row for calories

2 minute rest

2 minute Wall Ball (14lbs/20lbs)

1 minute rest

3 minute Double Unders

2 minute rest

2 minute DB Thrusters (25lbs/35lbs)

1 minute rest

Total Reps plus calories

Hey Westsiders, the weather is turning and we are getting ready to do our annual Grouse Grind Event this June! For more details please click here under “seminars and events.” We look forward to seeing you all out again this year!

Practice:

Hollow Rock.

Split group into pairs, Hold hollow rock for 6-10 minutes

WOD:

3 Strict Pullups or L-Pullups

50 Feet Farmers Walk (25lbs plates/45lbs Plates)

21 KB Swings (20kg/32kg)

7 Rounds for time