AMRAP 8 Mins (Comp) 10 Strict Handstand Pushups 15 Box Jumps 20”/24” 20 Single Arm DB Hang Clean + Jerk 35/50 (Alternate in 5's) (Fitness) 10 Handstand Pushups 15 Box Jumps 20”/24” 20 Single Arm DB Hang Clean + Jerk 20/35 (Alternate in 5's) (Bootcamp) 10 Hand release Pushups 15 Box Step Ups 20” 20 [...]

1. When did you join CrossFit BC? January 2008 2. Why did you choose CrossFit? We had just finished the New York Marathon and I was looking for a new way to train as I was not feeling that personal training was getting me anywhere. 3. What changes in your health, physique and overall performance [...]

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

(Comp) 10 Min AMRAP 20 Alternating DB Snatch 35/50 50 Double Unders Rest 2 mins AMRAP 10 minutes 20 Sumo Deadlift High Pulls 95/135 20 1-Arm DB Overhead Reverse Lunges (10 lunges per arm) (Fitness) 10 Min AMRAP 20 Alternating DB Snatch 20/35 50 Double Unders Rest 2 mins AMRAP 10 minutes 20 Sumo Deadlift [...]

Time Cap 40 Minutes Teams of 3 For Time Divide work evenly with one athlete working at a time. Rows done 250m each, then switch. Run together 400m Run 90 Weighted Box Step Ups 25/45 plate 20" 90 Pull-ups 90 Back Squats 65/95 (no racks) 1500m Row 150 KB Swings 1/1.5p 1500m Row 90 Back [...]