Crossfit: May 8th
Hey Westsiders, we are moving the Olympic Lifting Class with Dieter to Monday mornings from 8am-9am every week. You will need to sign up online at least 24 hours in advance. Proceeds will go to the Semi-Weightlifting Club so their young athletes can compete nationally and internationally. Please click here to sign up online.
800m Run
30 Clean and Jerks (95lbs/135lbs)
800m Run
For Time
Crossfit: May 7th
We have our 3rd Nutrition Seminar coming up at the end of May. For more information and to sign up, please click here under “Seminars and Events.”
Strength:
1 Rep Max Squat
WOD:
100 burpees
For time
Crossfit: May 6th
Skill:
Butterfly Pullup
WOD:
5 Pullups
10 V-Sits
15 Lunges
AMRAP 20 minutes
Crossfit: May 5th
Congratulations to Jane and Betty for getting their first Rope Climb
Technical:
Power Snatch
WOD: In Teams of 3
Each person starts at a different exercise
45 Second Power Snatch (65lbs/95lbs)
15 Second Rest
45 Second Box Jumps
15 Second Rest
45 second Arch Rock HOLD
15 second Rest
1 minute rest
5 rounds for total reps as a team of snatch and box jumps
Crossfit: May 4th
Practice:
Air Squat (bar squats/bottom to bottoms)
WOD:
600m Run
50 Air Squats
25 Knee to Elbow
4 Rounds for time
Crossfit: May 3rd
The Ogopogo Weightlifting Championships are coming up in August. This is open to all levels of athletes. We have 2 Westsiders competing and would love to have more of you out there. For more information on the dates and how to register click here, or talk to the Coaches at 7am Thursday morning Weightlifting Class.
Technical:
Rope Climb
The class will break into 2 teams and will be timed for 5 minutes AMRAP Rope Climbs
WOD:
“Practice Double Unders”
3 Minute Double Unders
3 Minute Abmat Situps
Rest 2 minutes
2 Minute Double Unders
2 Minute AB Mat Sit ups
Rest 2 minutes
1 Minute Double Unders
1 Minute AB Mat Sit ups
For total reps
Crossfit: May 2nd
Hi Westsiders, we are placing a order for weightlifting shoes. Please check out this website here to see if you are interested in purchasing a pair. If so, please email jenika@crossfitwestside.com. She will need shoe size and type.
Skill/Practice:
Parallette Handstands
WOD: (.com workout)
“J.J.”
For time:
135lbs/185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
For time
Crossfit: May 1st
We have bands for stretching at the gym now. Please let us know if you would like one at the gym or your can purchase online here.
5 Deadlift
Build to heavy 5 reps in 5 sets
WOD:
1 minute row for calories
1 minute KB Swings
1 minute rest
5 rounds for total reps
Crossfit: April 30th
We have another Crossfit Westside Nutrition Seminar coming up in May. Check out the details online here and click on ”Seminars and Events”
Practice:
Running
We learned a ton from 2x Olympian Gary Reed and his running seminar. Lets keep practicing and learning. Test your number of reps for a 2oom run before and after practicing the new running skills.
WOD:
400m Run
AMRAP Pushups
20 minutes
Crossfit: April 29th
Tomorrow is your last chance to check out the Canada West Regionals. Click here for more details.
Practice:
Backward Rolls
WOD: Tabata
Double Unders
1 minute rest
Backward Rolls
1 minute rest
L-sit
1 minute Rest
Jump Lunges
Total Reps
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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