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Crossfit: May 18th
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.
Crossfit: May 17th
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
Crossfit: May 16th
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
Crossfit: May 15th
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
Crossfit: May 14th
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
Crossfit: May 13th
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.
Crossfit: May 12th
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: May 11th
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
Crossfit: May 10th
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
Crossfit: May 9th
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
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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