February 10th: BodyWeight Movements
Technical:
Newbies: Kipping Pull up
Regulars: Muscle Ups
WOD:
Double Unders
Knee to Elbows
Handstand Holds
Air Squats
V-sits
5 rounds.
You will be doing 1 minute of work at each station with a 1 minute rest at the end of all 5 exercises. Total reps is your score.
February 9th: Snatch
February 9th: Snatch
We are so excited for the Olympics. We hope you guys are too! We will be sticking to our regular schedule, except for this Friday Evening. Due to the Opening Ceremonies we will be cancelling the 5:30pm and 6:30pm classes.
Technical:
Snatch Progressions
WOD:
1 Power Snatch
5 Overhead Squats
15 rounds for time.
Guys use 95lbs. Gals use 65lbs.
February 8th: Olympic Lifting Seminar
Thank you to Dieter and his crew from Semi Weightlifting Club! The seminar turned out great!
Head Coach Semi-Weightlifting Club: Dieter
Practicing skills for the snatch.
Learn the Hook Grip…It's a must
Geoffery: National Junior Champion
Kate-lynn: North American Champion teaching the Pull.
For all our photos of the Seminar click here.
Strength:
Front Squat
6 x 3
WOD:
20 Box Jumps
10 Burpees
3 HSPU
AMRAP in 20 minutes
February 6th and 7th: Team WOD
Technical:
Burgener Warm Up
Team WOD:
Each round is 5 minutes in length.
There is a 1 minute rest between rounds.
1st Round: KB Swing
AMRAP
2nd Round: Toe to Bar
AMRAP
3rd Round: KB SDHP
AMRAP
4th Round: Pullups
AMRAP
5th Round: Wall Ball
AMRAP
1 person works at a time while the other person holds a plank. Reps only count while the person holds the plank:)
Score is total reps combined from each round.
February 5th: Overhead Squat
Strength:
Back Squat
3×5
WOD:
| 21 Overhead Squats (95lbs/65lbs) |
| 3 Push Ups |
| 3 Overhead Squats |
| 21 Push Ups |
| 18 Overhead Squats |
| 6 Push ups |
| 6 Overhead Squats |
| 18 Push Ups |
| 15 Overhead Squats |
| 9 Push Ups |
| 9 Overhead Squats |
| 15 Push Ups |
| 12 Overhead Squats |
| 12 Push Ups For time. |
February 4th: Power Clean
We are having our first Olympic Lifting Seminar this weekend. We can't wait! Make sure you bring your weightlifting shoes!
Technical:
Power Clean
WOD:
10 Unbroken Power Cleans (115lbs/75lbs)
5 rounds
Rest 2 minute between sets
then…
15 KB Swings
7 Chest to Bar Pullups
3 rounds
Total time includes the whole workout plus the rests.
February 3rd: Deadlift
Strength:
Deadlift
5-5-5-5-5
WOD:
10 Double Unders
250m Row
400m Run
5 rounds for time.
February 2nd: Pressing
Strength:
Press 1 rep Max
WOD:
21-15-9
Push Press (135lbs/95lbs)
Ring Dips
Burpees
Row
For time.
February 1st: 800m Run
WOD:
Part 1:
800M Run
Try to beat your last time.
Part 2:
Thrusters (95lbs/65lbs)
Pull ups
7 rounds
Each exercise is 1 minute for 7 rounds. Goal is to get as many reps as possible.
What is Crossfit Westside?
Crossfit Westside in downtown Vancouver offers Group Classes and Personal 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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