Wednesday, March 6, 2024

2024-03-06T16:35:37-08:00

“Brick”Time Domain: 11:00-15:00 minutesTime Cap: 17 Minutes Level 3/25 rounds for time of:Run, 200 mRow, 250/215 m30 Air Squats Level 15 rounds for time of:Run, 100 mRow, 200/170 m20 Air Squats

Wednesday, March 6, 20242024-03-06T16:35:37-08:00

Tuesday, March 5, 2024

2024-03-05T16:45:01-08:00

“Pulling Teeth”Time Domain: 6:00-8:00 minutesTime Cap: 10:00 minutesBurpee Pull-ups- bar height just out of reach of finger tips with arms extended CompetitorFor time:50 Burpee Pull-ups, 6 in Every 1 min (starting at 0:00) complete:10 Kettlebell Swings, 70/53 lbs Level 3For time:50 Burpee Pull-ups Every 1 min (starting at 0:00) complete:10 Kettlebell Swings, 53/35 lbs Level [...]

Tuesday, March 5, 20242024-03-05T16:45:01-08:00

Monday, March 4, 2024

2024-03-04T17:31:28-08:00

“Round Trip”Time Domain: 5:00-10:00 minutesTime Cap: 12:00 minutes CompetitorFor time:30 Toes-to-bars20 Back Rack Reverse Lunges, 185/125 lbs20 Toes-to-bars20 Back Rack Reverse Lunges, 185/125 lbs10 Toes-to-bars Level 3For time:30 Toes-to-bars20 Back Rack Reverse Lunges, 135/95 lbs20 Toes-to-bars20 Back Rack Reverse Lunges, 135/95 lbs10 Toes-to-bars Level 2For time:30 Hanging Knee Raises20 Back Rack Reverse Lunges, 95/65 lbs20 [...]

Monday, March 4, 20242024-03-04T17:31:28-08:00

Sunday, March 3, 2024

2024-03-03T13:22:02-08:00

“Lost in the Woods”Machine Subs: Row15/12 Calorie Bike Erg or 14/11 Calorie Assault BikeMachine Subs: Ski16/13 Calorie Row or 8 Shuttle Run Level 3Every 1 min for 40 mins, alternating between:15/12 Row Calories12 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in15/12 Ski Erg Calories1x [ 10 Push-ups + 15 Air Squats ]Rest 1 min [...]

Sunday, March 3, 20242024-03-03T13:22:02-08:00

Saturday, March 2, 2024

2024-03-02T14:46:26-08:00

“The Jokes on You”Complete in teams of 3; 2 Teammates working at a time, 1 RestingTime Domain: 25:00-30:00 minutesTime Cap: 35:00 Level 3For time:30 Rope Climbs, 15 ft (no jump, touch ceiling)60 Clean & Jerks, 135/95 lbs90/72 Row Calories120 GHD Sit-ups Level 2For time:30 Rope Climbs, 15 ft (no jump, touch ceiling)60 Clean & Jerks, [...]

Saturday, March 2, 20242024-03-02T14:46:26-08:00

Friday, March 1, 2024

2024-03-01T19:17:51-08:00

Open Workout 24.1 For time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell 21 dumbbell snatches, arm 221 lateral burpees over dumbbell 15 dumbbell snatches, arm 115 lateral burpees over dumbbell 15 dumbbell snatches, arm 215 lateral burpees over dumbbell 9 dumbbell snatches, arm 19 lateral burpees over dumbbell 9 dumbbell snatches, arm 29 lateral [...]

Friday, March 1, 20242024-03-01T19:17:51-08:00

Athlete of the Month – Alec McClymont

2024-03-01T14:17:13-08:00

1. When did you join CrossFit BC? January '23 2. Why did you choose CrossFit? It's close to home and the type of workout I like! 3. What changes in your health, physique and overall performance have you seen since starting CrossFit? I'm happier with how I feel and look, and it's nice to have [...]

Athlete of the Month – Alec McClymont2024-03-01T14:17:13-08:00

Thursday, February 29, 2024

2024-02-29T17:51:51-08:00

“Cross Country”Machine Sub Choices1.1/1k Echo, 500/425m Row Erg, 450/390m Ski ErgRun Sub Choice:32 x Shuttle Run (25/25ft, 8/8m)900/780m Ski Erg1000/850m Bike Erg Level 3/23 rounds, each round for time, of:Bike Erg, 1000/850 mRun, 800 mBike Erg, 1000/850 m Go every 12 mins. Level 13 rounds, each round for time, of:Bike Erg, 800/680 mRun, 500 mBike [...]

Thursday, February 29, 20242024-02-29T17:51:51-08:00

Wednesday, February 28, 2024

2024-02-28T14:05:48-08:00

“Griddle Cakes”Time Domain: 7:00-11:00 minutesTime Cap: 15:00 minutes Competitor21-15-9 reps, for time of:Toes-to-barShoulder-to-Overhead, 165/110 lbsWall Ball, 30/20 lbs, 10/9 ft Level 321-15-9 reps, for time of:Toes-to-barShoulder-to-Overhead, 135/95 lbsWall Ball, 20/14 lbs, 10/9 ft Level 221-15-9 reps, for time of:Hanging Knee RaiseShoulder-to-Overhead, 110/70 lbsWall Ball, 20/14 lbs Level 121-15-9 reps, for time of:Hanging Knee RaisePush Press, [...]

Wednesday, February 28, 20242024-02-28T14:05:48-08:00

Tuesday, February 27, 2024

2024-02-27T17:26:43-08:00

“Counting Cards”Score = Time, Including RestTime Domain: 15:00-18:00 minutesTime Cap: 22 Minutes Competitor4 rounds for time of:Row, 500/425 m50 Double Unders10 Hang Power Snatches, 135/95 lbsRest 1 min Level 34 rounds for time of:Row, 500/425 m50 Double Unders15 Hang Power Snatches, 95/65 lbsRest 1 min Level 24 rounds for time of:Row, 400/350 m30 Double Unders15 [...]

Tuesday, February 27, 20242024-02-27T17:26:43-08:00