Crossfit BC

CrossFit BC Workout Of The Day

"Dirty 30 Revisited"

30 Squats
30 Situps
30 KB Swings 35/50
30 Box Jumps 20"/24"
30 Wallballs 14/20
60 Burpees
30 Wallballs
30 Box Jumps
30 KB Swings
30 Situps
30 Squats

CrossFit BC Workout Of The Day

201 CF Games Open Wod #1
10 Minute AMRAP
30 Double Unders
15 Power Snatches 55/75

                                 Now that's Parkour!!!

CrossFit BC Workout Of The Day

"Breaking Point"
40 Squats
30 Situps
20 Pullups
10 Pushups
5km Run
40 Squats
30 Situps
20 Pullups
10 Pushups

                                Teamwork at CrossFit BC

CrossFit BC Workout Of The Day

Teams of 2 complete the following for time. The work must be divided evenly with only one person working at a time. Teams complete 50 reps of each exercise, then move to the set of 40, 30, 20, then 10.

50,40,30,20,10
Knee-To-Elbows
Jumping Squats
Sumo Deadlift High-Pull 55/75
Push Press 55/75

CrossFit BC Workout Of The Day

"Wittman"
7 Rounds For Time
15 KB Swings 35/50
15 Power Cleans 65/95
15 Box Jumps 20"/24"

     20 athletes at the 6am class in Yaletown. Doesn't anyone sleep any more??

CrossFit BC Workout Of The Day

100 Double Unders
10 Burpees
80 Double Unders
10 Burpees
60 Double Unders
10 Burpees
40 Double Unders
10 Burpees
20 Double Unders
10 Burpees

 Barbwire is still training with only a couple weeks to go. What's your excuse?

CrossFit BC Workout Of The Day

"Title Fight"

Teams of 2 complete 12 rounds each with only one person working at a time. Each exercise must be completed by both athletes before the team moves to the next in order.
6 Mountain Climbers
8 Thrusters 45/65 (65/95)
10 Box Jumps

CrossFit BC Workout Of The Day

"Running Sasquatch"
3,6,9,12,15,18,21,18,15,12,9,6,3

Sumo Deadlift High-Pull 55/75 (65/95)
Push Press
200m Run

Teams of 2. While one lifts the other is running. Both athletes must complete each round before moving on. Only one partner is "lifting" at a time.

CrossFit BC Workout Of The Day

21,15,9
Ab Rolls (Standing)
Hanging Leg Raises (Toes-To-Bar)
Situps

CrossFit BC Workout Of The Day

For Total Points
Double Under = 1 Point
Clean & Push Press = 5 Points

5 Minutes Double Unders
5 Minutes Clean & Push Press 65/95 (95/135)
1 Minute Rest
3 Minutes Double Unders
3 Minutes Clean & Push Press
1 Minute Rest
1 Minute Double Unders
1 Minute Clean & Push Press