Teams of 2 30 minutes cap Ladder from 15-5 One athlete working at a time. Partner A sprints a full round then rests while Partner B goes. (Comp) Cal Row Thrusters (65/95) (Fitness) Cal Row Thrusters (55/75lbs) (Bootcamp) Cal Row Thrusters (@manageable weight)

3 Rounds of AMRAP 5 minutes 90 seconds rest between rounds (Comp) 100 Double Unders 30 Single Arm Stationary Step Back Overhead Lunge (15 per arm) 35/50 Round 1: Max Rep Strict Handstand Push-Ups in remaining time Round 2: Max Rep Kipping Handstand Push-Ups in remaining time Round 3: Max Rep Hand Release Push-Ups in [...]

CrossFit BC is excited to be hosting the second annual CrossFit BC Winter Challenge on January 26, 2019! This inclusive competition will be a fun day of CrossFit for all levels of athlete who have completed their CrossFit Foundations at a registered affiliate and have at least 3 months experience. Teams of 2 (Two Guys [...]

Tabatas Alternate between the 3 exercises for the full 24 rounds, 20 seconds on, 10 seconds off. Score is total reps of all movements. (Comp) Situps Russian Swings 1.5/2p Burpees (Fitness) Situps Russian Swings 1/1.5p Burpees (Bootcamp) Situps Russian Swings @ manageable weight Burpees

For Time (30 min cap) 3 Rounds of 10 Pseudo Planche Pushups 3 Rope Climbs Rest exactly 1 minute Then 3 Rounds 10 Diamond Pushups 20 Goblet Squats 1/1.5p Rest exactly 1 minute Then 30 Pushups

Teams of 3 3 minutes at each station Divide the work as desired with each athlete doing at least 1 rep at each station. 1. Wall Balls 14/20 2. DB Snatches 35/50 3. Overhead Squats 35/45 4. Box Jumps 20”/24” 5. DB Hang Clean & Jerk (35/50)(alternating 5 Right then 5 Lefts, repeating)