AMRAP 12 min Score Total Reps (Comp) 5 Handstand Push-ups 7 Box Jumps 24"/30" 20 Unbroken Double Unders (Fitness) 5 Handstand Push-ups 7 Box Jumps 20"/24" 20 Double Unders (Bootcamp) 5 Push-ups 7 Box Steps/Jumps 20" 40 Single Skips

New PR Wraps are in! Come grab a pair at our downtown location.

5 Rounds For Time (Comp) 3 Bar Muscle Ups 10 Toes-to-Bar 20 Overhead Weighted Walking Lunges 25/45 (Fitness) 5 Chest to Bar Pull-ups 10 Toes-to-Bar 20 Overhead Weighted Walking Lunges 25/45 (Bootcamp) 5 Pull-ups 10 Leg Raises 20 Walking Lunges 10/25

Teams of 3 Wod score is the team total for A, B and C A. Team Tabata Squats Each Team starts with a full cycle (8 rounds of 20 on/10 rest) of Tabata squats. Each member counts every rep of all 8 rounds. Add all 3 members reps together for your score. Rest 5 min [...]

"Gwen" 15 minute cap 15-12-9 Clean and Jerk You pick the weight. Try to complete with the heaviest weight you can safely manage. Each set is unbroken. Touch and go at floor only. No regrip off the floor. No back rack. No dropping the weights. Use the same weight for each round Rest as needed [...]

1. When did you join CrossFit BC? March 2011. 2. Why did you choose CrossFit? Back in New Zealand a work colleague had started up a small CrossFit box with his sons (both All Blacks), and asked if I wanted to try it out. I was big into soccer and trail and off-trail running at [...]

  20 min AMRAP (Comp) 5 Ring Dips 5 Strict Handstand Push-ups 10 KB Swings 1.5/2p (Fitness) 5 Ring Dips 5 Handstand Push-ups 10 KB Swings 1/1.5p (Bootcamp) 5 Ring/Box Dips 5 Handstand Push-ups Progression 10 Russian Swings @ manageable weight