Monday, January 27, 2014
CeilingTiles2014-01-27T19:09:28-08:005 Rounds For Time (Comp) & (Fitness) 20 Wallballs 14/20 10 Chest-to-bar Pull-ups (Bootcamp) 10 Wallballs @ manageable weight 5 Pull-ups
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Saturday, January 25, 2014
CeilingTiles2014-01-25T11:50:49-08:00Teams of 4 For Time Buy-In 800m Run Together Then 10 Rounds 15 Sit-ups each 10 Push-ups each 5 Pull-ups each 1 Round of Over Team Burpees Team members will do sit-ups, push-ups and pull-ups at the same time in any order. All members must finish those exercises before the team does the Burpees together.
Friday, January 24, 2014
CeilingTiles2014-01-24T16:50:34-08:00"Crossfit Open 12.3" AMRAP 18 minutes (Comp) & (Fitness) 15 Box Jumps 20"/24" 12 Push Press 75/115 9 Toes-to-Bar (Bootcamp) 15 Box Step Ups 20" 12 Push Press 33/45 9 Sit-ups
Thursday, January 23, 2014
CeilingTiles2014-01-23T18:50:19-08:0012 Minute Ladder 1,2,3,4,5, etc (Comp) Ring Muscle Ups Alternating Pistols (1 left, 1 right = 1 rep) (Fitness) Chest-to-bar Pull-ups Ring Dips Alternating Pistols (1 left, 1 right = 1 rep) (Bootcamp) Pull-ups Box Dips Alternating Pistols to Box (1 left, 1 right = 1 rep) Or Active Recovery: 5k Run or 5k Row
Wednesday, January 22, 2014
CeilingTiles2014-01-22T17:50:15-08:00"Crossfit Open 11.1" AMRAP 10 Minutes (Comp) & (Fitness) 30 Double Unders 15 Power Snatches 55/75 (Bootcamp) 30 Single Skips/Double Unders 10 Power Snatches @ manageable weight
Tuesday, January 21, 2014
CeilingTiles2014-01-21T18:50:25-08:00Teams of 2 For Time Divide work evenly One athlete working at a time (Comp) & (Fitness) 20,18,16,14,12,10 Handstand Push-ups Sumo Deadlift High-Pulls 55/75 (Bootcamp) 14,12,10,8,6,4 Handstand Push-up Progression Sumo Deadlift High-Pulls 33/45
Monday, January 20, 2014
CeilingTiles2014-01-20T17:50:21-08:005 Rounds For Time (Comp) 15 Thrusters 65/95 10 Burpees Over The Bar 200m Run (Fitness) 15 Thrusters 55/75 10 Burpees Over The Bar 200m Run (Bootcamp) 10 Thrusters 33/45 5 Burpees Over The Bar 200m Run
Featured Athlete – Michelle “Bacon” Kelsey
CeilingTiles2014-02-05T04:59:16-08:001. When did you join CrossFit BC? I think I started about March 2013 2. Why did you choose CrossFit? I was doing bootacamp in the mornings with Dan. He suggested I give it a try. Both my daughter and husband were already doing Crossfit. 3. What changes in your health, physique and overall performance [...]
Saturday, January 18, 2014
CeilingTiles2014-01-18T12:30:24-08:00Teams of 3 for time 90 Double Unders (270 singles) 75 Squats 60 Sit-ups 45 DB Shoulder to Overhead 20/35 30 Burpees 15 Pull-ups 400m Run 15 Pull-ups 30 Burpees 45 DB Shoulder to Overhead 60 Sit-ups 75 Squats 90 Double Unders Divide work evenly with one athlete working at a time. Athletes run together.
Friday, January 17, 2014
CeilingTiles2014-01-17T16:50:21-08:005 Rounds For Time (Comp) 6 Power Cleans 115/165 5 Handstand Push-ups 4 Alternating Pistols (2 per leg) (Fitness) 6 Power Cleans 65/95 5 Handstand Push-ups 4 Alternating Pistols (2 per leg) (Bootcamp) 6 Hang Power Cleans 45/65 5 Handstand Push-ups - Feet on box 4 Alternating Pistols (2 per leg) - Squat to box