5 Rounds For Time (Comp) 20 Lateral Burpees Over the Bar (2ft take-off, 2ft landing) 5 Power Cleans 145/205 (Fitness) 20 Burpees Over the Bar (2ft take-off, 2ft landing) 5 Power Cleans 110/155 (Bootcamp) 10 Burpees Over the Bar (Can step over) 5 Power Cleans @ manageable weight

For Time (40 min cap) Teams of 2 Divide the work evenly with one athlete working at a time. Go in any order and any increment. Do not have to finish one exercise before moving on to the next. Run together and divide distance any way you like. Minimum 200m increments. (Comp) 200 Russian Swings [...]

1. When did you join CrossFit BC? April 2016 2. Why did you choose CrossFit? I was never a big fan of spending hours at a gym trying to figure out a routine. I love the idea that crossfit WODs are different every day and always push me to give my best. 3. What changes [...]

5 Rounds For Time (Comp) 5 Overhead Squats 95/135 10 Toes to Bar 20 1-Arm DB Waiter Walking Lunges (10 steps per arm) 35/50 (Fitness) 5 Overhead Squats 65/95 10 Toes to Bar 20 1-Arm DB Waiter Walking Lunges (10 steps per arm) 20/35 (Bootcamp) 5 Overhead Squats @ manageable weight 10 Leg Raises 20 [...]

AMRAP 15 minutes (Comp) 3 Rope Climbs 5 Bar Muscleups 7 Strict Handstand Pushups 9 DB Thrusters 35/50 (Fitness) 9 DB Thrusters 20/35 7 Handstand Pushups 5 Chest to Bar Pullups 3 Ring Dips 2 Rope Climbs (Bootcamp) 9 DB Thrusters @ manageable weight 7 Pushups 5 Pullups 3 Box Dips

For Time (Comp) 1 Round: 30 KB Swings 1.5/2p 30 Burpees 30 DB Power Cleans 35/50 Rest 2 Min 2 Rounds: 15 KB Swings 15 Burpees 15 DB Power Cleans Rest 2 Min 3 Rounds: 10 KB Swings 10 Burpees 10 DB Power Cleans (Fitness) 1 Round: 30 KB Swings 1/1.5p 30 Burpees 30 DB [...]