Workout Of The Day
400m Run
21,15,9
Power Cleans 95/135
Box Jumps
400m Run
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July 2009
July 03, 2009
July 02, 2009
Workout Of The Day
"CrossFit Total"
Three attempts at a 1 rep maximum load each of Back Squat, Shoulder Press and Deadlift. The score is the total of the heaviest successful lift of each exercise.
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CSUBI - 1135 !!!
July 01, 2009
CrossFit BC wishes you a Happy Canada Day
See you on Thursday July 2nd
June 30, 2009
Workout Of The Day
Kitchen's Birthday Workout
"Catch U'r Breath"
200m Run
30 Box Jumps
30 Push Ups
30 Walking Lunges
30 V-Sits
30 DB Thrusters 20/30
30 Pullups
30 KB Swings 35/50
30 DB Weighted Situps 25/35
30 Double Unders
400m Run
June 29, 2009
June 28, 2009
Broccoli and Apple Salad
Ingredients (for two);
- two/three handfulls watercress (better with stems removed)
- 2 cups diced sweet&sour apple
- 2 cups broccoli flowers
- juice of 1 lemon
- olive oil
Mix all ingredients together. Be generous with the olive oil and lemon juice. Add an avocado and some nuts for fat if needed. Serve with a fillet of salmon or a nice chicken breast.
June 27, 2009
Workout Of The Day
"Chuck Norris"
50 Box Jumps
50 Jumping Pullups
50 KB Swings 20/35
50 Walking Lunges
50 Knees To Elbows
50 Push Press 33/45
50 Back Extensions 33/45
50 Wallballs 12/20
50 Burpees
50 Double Unders
June 26, 2009
Workout Of The Day
"Gwen"
15,12,9
Clean & Jerk
Athletes must pick a weight that they can complete the whole workout with. The goal is to see how heavy a weight they can use. They cannot put the bar down or Re-grip during the round. If athletes drop the weight or re-grip, they must start the round again. They can rest between rounds.
Post your weight to comments
June 25, 2009
Workout Of The Day
Teams of 2 Complete 10 Rounds For Time
25 Knees To Elbow
25 Situps (Feet Anchored under dumbells)
25 Second Ring L-Sit
Partner "A" completes a round, then Partner "B" goes.
For Ring L-Sits, Partner "A" counts 1/1000, 2/1000, 3/1000 while Partner "B" holds the L-Sit.
June 24, 2009
Workout Of The Day
"Josh"
21 Overhead Squat 65/95
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
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