Posts
February 21st: Lets Lift
WOD:
Front Squat 3 x 5
Bench Press 3 x 3
Then alternating:
Knee to Elbow
Good Mornings
10-10-10
February 20th: Push, Pull, Swing
Love this workout. We have done this a couple of times and it is great! We hope you are enjoying the Olympics! It has been fantastic here in Vancouver. We love the energy!
WOD:
12 lunges
12 push ups
12 pull ups
12 KB swings (24kg/16kg)
3 rounds for time (goals is 4:30 minutes or less)
Rest 6 minutes
then…
36 lunges
36 push ups
36 pull ups
36 KB swings
For time (try to beat your above score in time)
February 19th: The Torch
A couple of our clients were able to carry the Torch during the Olympics. And lucky for us they brought it in for all of us to check out. Pretty cool! We wish they could have had the relay come through our gym. NOW that would have been cool!! LOL!
Practice:
Handstands ( back to wall, stomach to wall, walking)
WOD:
SDHP (95lbs/65lbs)
Row
21-15-9
For time.
February 18th: Double Unders
Practice:
Double Unders
WOD:
10 Thrusters (35lbs/25lbs)
25 Double Unders
4 rounds
35 Box Jumps
15 Push ups
3 rounds
25 Unbroken KB Swings (24kg/16kg)
15 Ring Dips
2 Rounds
Air Squats
Toe to Bar
1,2,3….8 ( do 1 air squat, then 1 toe to bar, then 2 air squats, 2 toe to bar….)
For time.
February 17th: WOOOOT Another GOLD MEDAL!
GO CANADA! We are rocking it up at Cypress Mountain. Maelle Ricker won GOLD at the Snowboarder Cross Competiton. Our second GOLD! Keep going Canada!
Technical:
Turkish Get Up
WOD:
Row 2000m
Rest 7minutes then…
9 Pullups
18 Jumping Lunges
18 second L-sit
AMRAP 9 Minutes
February 16th: Bar Workout
Technical:
Hang Clean
WOD:
5 Thrusters
7 Hang Clean
10 Deadlift
AMRAP 20 minutes
Men use 95lbs. Women use 65lbs.
February 15th: GOLD
YAHOO! Canada won their 1st EVER GOLD on home soil! Go Canada!
Strength:
Push Press
6 x 3
WOD:
In teams of 4
KB Swings
Push Ups
Run to Mailbox
Rest
AMRAP 15 minutes
One person will run while at the same time 1 person will be doing AMRAP at the KB Station, the other person will be doing AMRAP at the push ups, and one person will be resting. Each person will work until the runner gets back. Then they will switch. They will continue until 15 minutes is up.
February 13th & 14th: Happy Valentines Day….GO CANADA!
1 day into the Olympics and WOW is all we have to say! We watched the torch get passed in our own hood. Who would of known that one little flame could bring the spirit of the City Vancouver and the Country Canada together.Awesome! The Opening Ceremonies was amazing and we are totally stoked to see all these athletes do what they do best. We really hope we can win our 1st Canadian Gold Medal on home soil. Go CANADA!
In teams of 2….
Row 2000 meters
100 Double Unders
75 KB Swings (24kg/16kg)
50 Thursters (20kg Bar)
25 Knee to Elbow
For time.
February 12th: GO CANADA!
Tonights 5:30pm and 6:30pm classes are cancelled as the Olympic Ceremonies will be going on. We are stoked to have the Olympics here and can't wait to see all the great competition in the next couple of weeks. GO CANADA!
Technical
Power Clean
WOD:
21-18-15-12-9-6-3
Power Clean (95lbs/65lbs)
Toe To Bar
For Time
February 11th: Push Press
Technical:
Deadlift
6 x 2
WOD:
15 Unbroken Push Press (95lbs/65lbs)
10 Pull ups
25 Box Jumps
AMRAP 20 minutes
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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