5 Rounds For Time (Comp) 6 Deadlifts 220/315 6 Burpees 5 Cleans 155/225 5 Chest to Bar Pullups 4 Thrusters 110/155 4 Ring Muscleups (Fitness) 6 Deadlifts 155/225 6 Burpees  5 Cleans 130/185 5 Chest to Bar Pullups  4 Thrusters 95/135 4 Ring Dips  (Bootcamp) 6 Deadlifts @ manageable weight  6 Burpees  5 Cleans @ [...]

For Time (15 Min Cap) (Comp) 90 Double Unders 45 KB Swings 1.5/2p 90 Double Unders 45 Alternating KB Snatch 1.5/2p 90 Double Unders (Fitness) 90 Double Unders 45 KB Swings 1/1.5p 90 Double Unders 45 Alternating KB Snatch 1/1.5p 90 Double Unders (Bootcamp) 200 Single Skips 45 KB Swings @ manageable weight 200 Single [...]

Teams of 2 complete 10 rounds for time. Athletes divide the work evenly with only one athlete working at a time.   (Comp) 4 Rope Climbs 10 Deficit Handstand Pushups (25/45 Plates) 40 Cal Row/ 30 cal bike (Fitness) 10 Handstand Pushups  40 Cal Row/ 30 cal bike 2 Rope Climbs  (Bootcamp) 20 Pushups  20 [...]

For time (20 Min Cap) 400m Run 10 Burpees 400m Run 20 Air Squats 10 Burpees 400m Run 30 Walking Lunges 20 Air Squats 10 Burpees 400m Run 40 Sit ups 30 Walking Lunges 20 Air Squats 10 Burpees 400m Run

1. When did you join CrossFit BC? April 2017 2. Why did you choose CrossFit? I wanted an all-around workout to strengthen my body. 3. What changes in your health, physique and overall performance have you seen since starting CrossFit? I am stronger and my core feels the best of my life. 4. What advice [...]