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Crossfit: March 22nd
Crossfit OPEN WOD #5 is here! We will be holding the WOD at all Crossfit Classes Friday and on Sunday morning from 7:30am to 9:30am!
Technical:
Double Unders/Backward Roll to Standups
WOD:
“Tabata”
Double Unders
Rest 1 minute
Box Jumps
Rest 1 minute
Arch Rocks
Rest 1 minute
Backward Roll to Standup
Count total Reps
Crossfit: March 21st
The final OPEN WOD is being posted tonight. We are pumped!
If you have been taking our “Foundations of Strength” Class at 7am on Tuesdays and 6:30pm on Fridays, we are currently on another 6 week strength cycle. We will be re-testing our strength in these classes in April. Please check Crossfit Westside’s Event Page for more details.
Strength:
3 Back Squat
Build to heavy 3 reps in 5 sets
WOD: In teams of 3
150m Row
10 Heavy Thrusters (25lbsDB/45lbs)
One partner does both exercises, then the next person goes.
5 rounds for each team member for time.
Crossfit: March 20th
Congratulations to Pius and David who are moving into our regular classes.
Strength:
Turkish Get Up (12kg/16kg)
AMRAP 5 minutes
WOD:
21 KB Swings
15 Pushups
9 Toe to Bar
7 rounds
Crossfit: March 19th
We have a running seminar coming up at Crossfit Westside with 2x Olympian Gary Reed. Click here for more details. To sign up and reserver a spot online Click here. This is OPEN TO THE PUBLIC and all proceeds go to the Reed Athletic Foundation to support future track and field Olympians.
Technical:
Rope Climb
WOD:
600m Run
1 Rope Climb
50 AB Mat Situps
15 Bar AB Rollouts
AMRAP 25minutes
Crossfit: March 18th
One last chance to do WOD #4 from 7:30am to 9:30am this morning
Technical:
Sumo Deadlift High Pull
WOD:
21-18-15-12-9-6-3
Sumo Deadlift High Pull (30kgbar/43kgbar)
Burpees
For Time
Crossfit: March 17th
Happy St. Patrick’s Day!
Everyone has been doing great on the OPEN WOD #4 . You guys have really pushed your limits and seen great things! Keep up the great work. We will be holding WOD#4 again on Sunday from 7:30am-9:30am.
Testing:
400m RUN
WOD:
“Lynne”
Bodyweight Bench Press
Pullups
5 rounds for max reps
Crossfit: March 16th
Bring it on! Crossfit OPEN WOD #4! Click here for the link to the STANDARDS VIDEO.
Congratulations to Bryan who got his 400lbs Deadlift.
WOD:
15o Wall Ball (14lbs/20lbs)
90 Double Unders
30 Muscle Ups
AMRAP 12 minutes
Crossfit: March 15th
Congratulations to our following clients reaching some new Personal Bests and Goals. Boris gets 4 muscle ups, Sunita PB’s in the Deadlift, and Kathy gets a RX women’s box jump! The CF MOM’s class all get their handstands today! Bring on OPEN CROSSFIT WOD #4. Wow it looks like fun!
Technical:
Hang Power Snatch
Strength:
3 Hang Power Snatch
Build to heavy 3 reps on 6 sets
WOD:
2 min row for calories
1 minute rest
2 minute box jumps
1 minute rest
3 sets for total reps and calories
Crossfit: March 14th
Crossfit OPEN WOD # 4 is being posted tonight at 5pm!
Just a reminder that we now have a 4:30pm regular Crossfit class on Thursdays. We hope to see some of you there tomorrow.
Technical:
Handstands
Negative HSPU, walking, free standing etc
WOD:
5 HSPU
10 Situps
15 Lunges
AMRAP 20 minutes
Crossfit: March 13th
Derek gets his kipping pull-ups and pops out 15 in a row! Awesome work!
Just a reminder that we have a NEW 7:30pm class tonight.
Strength:
3 Deadlift
Build to a heavy 3 reps in 5 sets
WOD: With Dumbells
10 Dead lift (25lbs/35lbs)
10 Power Clean
10 Push Jerk
5 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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