Crossfit BC

CrossFit BC Workout Of The Day

10 Minutes - work up to max Split Jerk
~2 Minute Rest
10 Minutes - work up to max height Box Jump
~2 Minute Rest
Split Jerk - 4 Sets of 2 Reps @ 85% 1RM

                 Mantis nails a 54" Box Jump!

Only 594lbs!    See how fast he punches himself under the bar

CLASH OF THE TITANS!!

Worlds collide as Team CrossFit BC takes on reigning Canada West Regional Champions Team Taranis!! Show your allegiance by coming out to support your team at the West Van gym on Saturday, June 9th at 11am.

CrossFit BC Workout Of The Day

Part 1: Work to heavy Clean & Jerk

Part 2: 5 Rounds For Time
5 Power Cleans 95/135 (+)
10 Pullups (C2B)
15 Overhead Walking Lunges 25/45 Plate

Schedule Change

The Yaletown schedule has been updated to reflect class changes effective Monday, May 28th.

CrossFit BC Workout Of The Day

4 Rounds For Time
5 Deadlift 185/275
400m Run

CrossFit BC Workout Of The Day

"KT's Birthday Blast" (Not a TEAM wod yet!!)
52 Pullups
52 Burpees
52 DB Thrusters 20/35
52 V-Sits
52 Weighted Box Step-Ups 25/45 Plate
52 Double Unders

CrossFit BC Workout Of The Day

3 Rounds For Time
10 Pullups
20 One-Arm Alternating DB Snatch 35/50 (+)
30 Double Unders
40 Situps

CrossFit BC Workout Of The Day

Part 1: Back Squat 5 x 3 @ 80%+

Part 2: 10,8,6,4,2
Handstand Pushups
Air Squats

CrossFit BC Workout Of The Day

"Amy"
5 Rounds For Time
5 Push Jerks 85/135 (+)
10 Pullups
15 Double Unders

CrossFit BC Workout Of The Day

Complete the heaviest round possible.
This is a combination of four movements that make one sequence.

1 Deadlift from floor to knee height, return to floor
1 Deadlift from floor to hip crease, return to knee height
1 High Pull from knee height to high hang, return bar to ground
1 Power Clean

Perform this sequence 3 times per round without resting or re-gripping. This means no pausing at the ground or in the hang. The bar must continue to move throughout the round. There are 12 movements in each round. There is no limit to number of rounds, but athletes must increase weight each round to get to the heaviest weight possible.

                              Good High-Pull Cookie!!