Monday, April 30, 2018

2018-04-30T16:20:19-07:00

Tech: Back Squats 40 minutes. Work up to a heavy single. Then do 6 reps at 65% of that weight. Repeat the same heavy single. Then do 6 reps at 70% of that weight. Repeat the same heavy single. Then do 6 reps at 75% of that weight. Accessory: DB Bulgarian Split Squats 3 sets [...]

Monday, April 30, 20182018-04-30T16:20:19-07:00

Sunday, April 29, 2018

2018-04-29T11:43:27-07:00

For Time (30 min cap) (Comp) 3 Rounds of 10 Pushups 3 Rope Climbs Rest exactly 1 minute Then 3 Rounds 10 Pushups 20 Alternating DB Snatches 35/50 Rest exactly 1 minute Then 30 Pushups (Fitness) 3 Rounds 10 Pushups 20 Alternating DB Snatches 20/35 Rest exactly 1 minute Then 3 Rounds of 2 Rope [...]

Sunday, April 29, 20182018-04-29T11:43:27-07:00

Featured Athlete – Shana Najafi

2018-04-29T09:58:07-07:00

1. When did you join CrossFit BC? Joined in February 2017. 2. Why did you choose CrossFit? My brother in law bought me a two month pass for Christmas after I had my second child in October 2016. i deferred starting the two months until February when she finally was sleeping through the night regularly [...]

Featured Athlete – Shana Najafi2018-04-29T09:58:07-07:00

Saturday, April 28, 2018

2018-04-28T10:49:37-07:00

35 Minute AMRAP Teams of 3 Divide work evenly with one athlete working at a time. 120 cal Row (switch every 20 cal) 90 Russian Swings 1.5/2p 60 Pullups 30 Box Jumps 20"/24" 15 Burpees

Saturday, April 28, 20182018-04-28T10:49:37-07:00

Friday, April 27, 2018

2018-04-27T21:31:10-07:00

Workout: Back Squats (40 minutes) (Comp & Fitness) Work up to a comfortable 1 rep max then do 4 sets of 1 rep @ 95% of that weight. (Bootcamp) Do sets of 5 reps Accessory: 3 sets of 15 Banded Hamstring Curls Optional Metcon: 3 Rounds For Time (Comp & Fitness) 10 Medball Cleans 14/20 [...]

Friday, April 27, 20182018-04-27T21:31:10-07:00

Thursday, April 26, 2018

2018-04-26T17:29:32-07:00

30 Minute Time Cap 90 Second Rounds alternating for as long as possible. Score is number of rounds completed (Comp) Round 1: 1 Round of: 5 Bar Muscle Ups 10 Push-ups 15 Squats Round 2: 8 Alternating Hang DB Clean + Jerk (Single Arm - Open Standard) 35/50lbs (4/4, 5/5, etc) Increase reps on DB [...]

Thursday, April 26, 20182018-04-26T17:29:32-07:00