Saturday, December 31, 2016

2016-12-31T12:47:14-08:00

Teams of 3 For Time Go in order. Divide the work any way except runs. One athlete working at a time Run together. (Comp & Fitness) 200m Run 30 Power Snatches 65/95 30 Shoulder to Overhead 65/95 400m run 60 Weighted Walking Lunges 25/45 60 Air Squats 60 Situps 800m Run 90 Burpees to plate [...]

Saturday, December 31, 20162016-12-31T12:47:14-08:00

Happy New Year!

2016-12-31T10:58:59-08:00

As 2016 comes to an end, we wanted to thank all of our fantastic coaches and athletes for continuing to be part of our amazing community at CrossFit BC. We love to reflect on all of the goals each and every one of you have met over the last 12 months. Whether it be walking [...]

Happy New Year!2016-12-31T10:58:59-08:00

Friday, December 30, 2016

2016-12-30T20:14:24-08:00

For Time 40-30-20-10 (Comp) KB Goblet Squats 1.5/2p Alternating 1-Arm KB Cleans 1.5/2p Sit-ups (Fitness) KB Goblet Squats 1/1.5p Alternating 1-Arm DB Cleans 35/50 Sit-ups (Bootcamp) Goblet Squats @ manageable weight Alternating 1-Arm DB Cleans @ manageable weight Sit-ups

Friday, December 30, 20162016-12-30T20:14:24-08:00

Thursday, December 29, 2016

2016-12-29T17:36:27-08:00

AMRAPS (Comp) AMRAP 6 min 2 Rope Climbs 5 Box Jump Overs 20"/24" 10 KB Swings 1.5/2p Rest 3 min AMRAP 2 min Thrusters 65/95 (Fitness) AMRAP 6 min 5 Box Jump Overs 20"/24" 10 KB Swings 1/1.5p 1 Rope Climbs Rest 3 min AMRAP 2 min Thrusters 65/95 (Bootcamp) AMRAP 6 min 5 Box [...]

Thursday, December 29, 20162016-12-29T17:36:27-08:00

Wednesday, December 28, 2016

2016-12-28T19:19:57-08:00

Teams of 2 For Time (20 Minute Time Cap) Divide the work evenly with one athlete working at a time except for Synchro Burpees. (Comp) 10 Bar Muscleups 20 Synchro Burpees 30 Shoulder to Overhead 95/135 20 Synchro Burpees 30 Shoulder to Overhead 20 Synchro Burpees 10 Bar Muscleups (Fitness) 20 Chest-To-Bar Pullups 20 Synchro [...]

Wednesday, December 28, 20162016-12-28T19:19:57-08:00

Tuesday, December 27, 2016

2016-12-27T17:35:19-08:00

For Time (20 Min Cap) (Comp & Fitness) 50-40-30-20-10 Wall Balls 14/20 100-80-60-40-20 Double Unders (Bootcamp) 30-25-20-15-10 Wall Balls (manageable weight) 60-50-40-30-20 Single Skips

Tuesday, December 27, 20162016-12-27T17:35:19-08:00