Yea Friday!
Fran results are in! Check out your results at the gym. Congrats to everyone! Our top 3 women athletes were Claire W, Kathy R, and Megan W. Top 3 men athletes were Michael P, Jeff B, and Morgan C.
Technical:
1 leg squats
WOD:
Another OPT special…
Thrusters (45/25lbs)
Toe to Bar
21-18-15-12-9-6-3
Meet Maya
You know you have seen her at the box. You know you have seen here rip through a Crossfit workout. You know she is a 3 time Kendo National Champion. Now you get to see her be part of the CFWS team. Everyone say hi to our newest Crossfit Westside Coach MAYA! We are very excited to have you be part of the coaching team.
Technical:
Deadlift
WOD:
10 Ring Dips
10 Deadlifts (225lbs/155lbs)
Sprint the alley
5 rounds
How Do You Recover After an Intense Workout?
Congratulations to everyone who participated in the FRAN challenge. We know it was hard, we know it was uncomfortable, and we knew you could do it!
Technical:
Skin the Cat
WOD:
Row (25 calories men, 18 calories women)
15 Walking Lunges (M:45lbs/W:30lbs)
7 Chest to Bar pull ups
1 minute rest
10 rounds
Crossfit Friends
Big Thanks to David, from Calgary, who came to train and coach with us this past weekend. It was a tough one on Sunday!
Strength:
Back Squat 5×5
WOD:
10 KB Swings (M:32kg/W:24kg)
Sprint 200m
AMRAP in 12 minutes
*Just a reminder that we are doing the "FRAN CHALLENGE" this week. Make sure to participate in one of the classes that is doing FRAN!
Fran Challenge
Fall is here! Check out the new class schedule, new class times, and new CFWS Challenge. The class times to do FRAN this week are up at the gym. Make sure you take one of the classes and make sure you sign up for the Group FRAN Challenge Finals in 2 months!
WOD: FRAN
Thrusters (M:95lbs/W:65lbs)
Pull ups
21-15-9
For time
Turkish Get Up
Tech:
Turkish Get Up
WOD:
500M Row
10DB Thrusters (m:35#w:20#)
20 Push ups
30 OH lunges (m:20kgplatew:10kgplate)
40 KB Swings (m:24kgw:16kg)
50 Mountain Climbers
40 KB Swings (m:24kgw:16kg)
30 OH lunges (m:20kgplatew:10kgplate)
20 Push ups
10DB Thrusters (m:35#w:20#)
Run 400M
For time
It takes 2….
Tech:
AMRAP push ups – Our push up leaderboard is empty and it is time to fill it!
WOD:
In teams of 2 with only 1 person working at a time. You can split up the work any way you want.
For Time
800m run
80 pull ups
800m run
80 double unders (or attempts)
800m run
160 ab mat situps
800m run
Enjoy Your Long Weekend
Strength:
Back Squat 3×5
WOD:
20 Burpees
20 SDHP (W:16kg/32kg)
20 Wall Ball (W:14lbs/M:20lbs)
5 Rounds for time.
Hang Clean
Technical:
Hang Clean
WOD:
Team Workout:
100 Hang Cleans
2000m Row
For time.
PR (Personal Record)
Strength:
Deadlift: 1 rep max (Try for a PR)
WOD:
1 minute thrusters
Rest 1 minute
1 minute pull ups
Rest 1 minute
1 minute burpees
Rest 1 minute
1 minute L-sit
3 rounds
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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