For time 15 Min Cap (Comp & Fitness) 25 Burpees* 50 Wallballs (14/20lbs) 50 Single Arm DB C+J (switch at any point) (35/50lbs) 25 Burpees* *Burpees for Comp and Fitness today have 2 Push Ups at the bottom of each rep* (Bootcamp) 20 Burpees 30 Wallballs @ manageable weight 30 Single Arm DB C+J (switch [...]

Only a couple of spots left for our 2nd Annual Triathlon! If you’re thinking about joining us, register today! Tickets are available through our Facebook page or at www.crossfitbc.com/events. See you there! It’s gonna be a hot one!

5 Rounds for time 40 minute cap Teams of 2 complete the following. Divide the work as evenly as possible with only one athlete working at a time. (Comp) 100 Double Unders 9 Deadlifts 220/315 15 Toes to Bar 21 Jump Squats 15 Toes to Bar 9 Deadlifts (Fitness) 100 Double Unders 9 Deadlifts 175/250 [...]

4 Rounds (16 Mins) Alternating 3 Min Windows 1 Min Rest Between Rounds Score is Hang Power Clean + Hang Squat Snatch total (Comp & Fitness) A/ 400m Run 12 Burpees Over Bar (Lateral) AMRAP Hang Squat Snatch 55/75lbs B/ 75 Air Squats 12 Burpees Over Bar AMRAP Hang Power Clean 55/75lbs (Bootcamp) A/ 400m [...]

Ladder From 10-1 20 min cap 1 Bar. 1 Weight. No Racks. (Comp) Chest to Bar Pullups Front Squat 80/115 Shoulder to Overhead 80/115 Back Squat 80/115 (Fitness) Pullups Front Squat 65/95 Shoulder to Overhead 65/95 Back Squat 65/95 (Bootcamp) Ring Rows Front Squat @ manageable weight Shoulder to Overhead @ manageable weight Back Squat [...]

For Total Reps 10 Min AMRAP 10 1-Arm KB Snatch 1/1.5p (5 per side) 10 1-Arm KB Clean & Jerk (5 per side) 10 Goblet Squats Rest 2 mins AMRAP 10 minutes 10 1-Arm KB Thrusters 1/1.5p (5 per side) 10 1-Arm KB Overhead Walking Lunges 10 Alternating KB Russian Swings