• Friday, Sept 13th

    Mobility: Banded Hip Extension

    Strength: 12 minutes to build to a heavy Power Clean.
    -then- Using 80% of 1RM: 2 touch ‘n go reps EMOM for 6 minutes.

    W.O.D:
    3 rounds for total reps of:

    1 min ME Hang Power Cleans 135/95#
    1 min ME Burpee Muscle Ups
    1 min ME Box Jumps (24/20”)
    1 min ME Wall Balls

    *Rest 1 minute after each round.
    Score=Total Reps

    Midline: 100 KB russian twists

  • Thursday, Sept 12th

    Ladies of Crossfit West10,
    Let’s join forces and take part in The Ladies of Canada Fall Challenge! This fun, inclusive community competition will include 3 WODs designed for the vast majority of athletes, this competition is about bringing our ladies community together.
    The 3 WODs will be released Thursday 19th September @ 5PM, you will have until 6PM Sunday 22nd September to submit your scores. West10 ladies will complete all 3 WODs on Saturday 21st September @ 11am, 12pm and 1pm. Our female coaches will be present to help prepare, coach and support us through the WODs. In the evening I have booked Nuba (3116 West Broadway) for a well-deserved ladies feast at 7:30pm.
    Throwdown entry form- http://cfladiesofcanada.com/fall-throwdown-september-20-22nd/ It’s only $10 Dollars.

  • Wednesday, Sept 11th

    Strength: HBBS:EMOM for 6 minutes- 2 pause squats @ 80% 1RM
    *pause for 3 seconds at the bottom of squat

    WOD:

    For time:
    500m row
    -then-
    21/15/9
    Barbell Jump Squats (45/35#)
    CTB Pull Ups