“Middle Child” Time Domain: 7:00-11:00 minutes Time Cap:12:00 minutes Level 3 For time: 5 Kettlebell Swings, 53/35 lbs 5 Sit-ups 10 Kettlebell Swings, 53/35 lbs 10 Sit-ups 15 Kettlebell Swings, 53/35 lbs 15 Sit-ups 20 Kettlebell Swings, 53/35 lbs 20 Sit-ups Rest 1 min 20 Kettlebell Swings, 53/35 lbs 20 Sit-ups 15 Kettlebell Swings, 53/35 lbs 15 Sit-ups 10 Kettlebell Swings, 53/35 lbs 10 [...]

1. When did you join CrossFit BC?September 2024 2. Why did you choose CrossFit?My wife (Carolyn) and I were looking for an activity we could do together and we finally found one we both love! Plus the gym is 2 blocks away from where we live. It is consistently the best part of our day. [...]

“Flipped” Level 3 Complete as many rounds as possible in 10 mins of: Handstand Walk, 25 ft 50 Double Unders Farmers Carry, 70/53 lbs, 100 ft Level 2 Complete as many rounds as possible in 10 mins of: Wall Handstand Hold, 15 secs 35 Double Unders Farmers Carry, 53/35 lbs, 100 ft Level 1 Complete as many rounds as possible in 10 [...]

“Bodhi” Each athlete does all the work Level 3 Complete as many rounds as possible in 20 mins of: 5 Strict Pull-ups 10 Thrusters, 95/65 lbs 15 Air Squats 5 Strict Pull-ups 10 Handstand Push-ups 15 Burpees Level 2 Complete as many rounds as possible in 20 mins of: 5 Strict Pull-ups 10 Thrusters, 75/55 lbs 15 Air [...]

“Chip” Time Domain: 12:00-16:00 minutes  Time Cap: 20 minutes Competitor For time: Handstand Walk, 100 ft 30 Power Snatches, 155/105 lbs 50 Box Jump Overs, 24/20 in 70 Deadlifts, 155/105 lbs 100 Crossover Single Unders Level 3 For time: 10 Wall Walks 30 Power Snatches, 135/95 lbs 50 Box Jump Overs, 24/20 in 70 Deadlifts, 135/95 lbs 90 Double Unders Level 2 [...]

“Reacher” Level 3 As many reps as possible in 7 mins of: 5 Wall Balls, 20/14 lbs, 10/9 ft 5 Push-ups 10 Wall Balls, 20/14 lbs, 10/9 ft 10 Push-ups 15 Wall Balls, 20/14 lbs, 10/9 ft 15 Push-ups ... Continue adding 5 reps each round to each movement until time expires. Level 2 As many reps as [...]

“Denali” Time Domain: 18:00-25:00  Time Cap: 27:00 minutes Level 3 For time: Run, 400 m 30 Toes-to-bars Run, 400 m 6 Rope Climbs Run, 400 m 30 Toes-to-bars Run, 400 m 5 Rope Climbs Run, 400 m 30 Toes-to-bars Run, 400 m 4 Rope Climbs Level 2 For time: Run, 400 m 24 Alternating Toes-to-bars Run, 400 m 4 Rope Climbs Run, 400 m [...]

“Point of No Return” Level 3 In 14 mins do: Row, 2000 m then in the remaining time, AMRAP of: 10 Alternating Dumbbell Snatches, 70/50 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Alternating Dumbbell Snatches, 70/50 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Alternating Dumbbell Snatches, 70/50 lbs 15 Burpee Box Jump Overs, 24/20 [...]

“Inception” NO RACKS Level 3 4 rounds, 3 mins each, for max reps of: 10 Bar Muscle-ups 10 Front Squats, 185/125 lbs max reps in remaining time Echo Bike Calories Rest 1:30 Level 2 4 rounds, 3 mins each, for max reps of: 10 Burpee Pull-ups 10 Front Squats, 155/105 lbs max reps in remaining time Echo [...]

“Obliques” Time Domain: 22:00-30:00 minutes  Time Cap: 35:00 minutes Level 3 3 rounds for quality of: Run, 800 m 20 Alternating Landmine Trunk Rotations, 60/45 lbs Suitcase Carry, 70/53 lbs, L 100 ft/R 100 ft 20 GHD Sit-ups Single Arm Overhead Carry, 70/53 lbs, L 50 ft/R 50 ft Level 2 3 rounds for quality of: Run, [...]