Friday, September 18, 2020

2020-09-18T17:37:25-07:00

Snatch: Every 1:30 x 4 Rounds 1 Power Snatch + 1 Squat Snatch (Or Low Power) Build over 4 Sets to Moderate Weight Rest 1:30 Every 1:30 x 4 Rounds 1 Squat Snatch Building over 4 Sets to a Heavier Single Strength Accessory: 2-3 Rounds 6-4-2 Cluster Sets of Barbell Row (At Snatch for the [...]

Friday, September 18, 20202020-09-18T17:37:25-07:00

Thursday, September 17, 2020

2020-09-17T16:33:19-07:00

3 Rounds 1:30 Work (2:00 Rest) (Comp) 3 Ring Muscle Ups 10 DB Hang Clean and Jerk (5/5) Max DB Box Step Ups (35/50 x 1) in Time Remaining (Fitness) 5 Ring Dips + 5 Pull Ups 10 DB Hang Clean and Jerk (5/5) Max DB Box Step Ups (20/35 x 1) in Time Remaining [...]

Thursday, September 17, 20202020-09-17T16:33:19-07:00

Wednesday, September 16, 2020

2020-09-16T16:42:54-07:00

Push Press + Split Jerk EMOM x 3 5 Push Press w/Empty Bar + 3 Split Jerks w/Pause in Dip and Catch EMOM x 9 2 Push Press + 1 Split Jerk @ (Increase Weight from Friday 4th Sept) Accessory: Seated Box Jump 4 Sets of Establish Highest Safe 2 Rep

Wednesday, September 16, 20202020-09-16T16:42:54-07:00

Featured Athlete – Sasha “Rowdy” Walker

2020-09-15T14:00:57-07:00

1. When did you join CrossFit BC? I think I joined in 2013 on and off. I took a big break for a few years to take boxing more seriously then rejoined in 2017 and haven’t looked back. 2. Why did you choose CrossFit? I’m a pretty competitive spirit, I’ve done competitive sports my whole [...]

Featured Athlete – Sasha “Rowdy” Walker2020-09-15T14:00:57-07:00

Monday, September 14, 2020

2020-09-14T16:12:39-07:00

For Time (13:00 Cap) (Comp) 60 Hand Release Push Ups 3 Rounds 10 Deadlifts (155/225) 15 Bar Facing Burpees (Fitness) 40 Hand Release Push Ups 3 Rounds 10 Deadlifts (105/155) 10 Bar Facing Burpees

Monday, September 14, 20202020-09-14T16:12:39-07:00

Saturday, September 12, 2020

2020-09-12T10:44:24-07:00

AMRAP 25 Mins (Comp) Every 5:00 Including 0:00 - 40 Synchro Plate G2OH (15/25) 30 Synchro Jump Squats 20 Single Arm Devil Press 10 Bar Muscle Ups (Fitness) Every 5:00 Including 0:00 - 30 Synchro Plate G2OH (15/25) 30 Synchro Jump Squats 20 Single Arm Devil Press 10 Burpee Pull Ups

Saturday, September 12, 20202020-09-12T10:44:24-07:00