Crossfit BC

Workout Of The Day

"Freddy Krueger"

On The Minute Every Minute For 31 Minutes, Starting weights 20/30. Add 5 pounds every 10 minutes.

3 DB Thrusters

3 DB Pushups

Workout Of The Day

"Power Elizabeth"  95/135

21,15,9

Power Cleans

Ring Dips

                           Rider performing a Power Clean - Excellent Shoulder Shrug

                         Pulling himself under the bar - nice and close to the body

Workout Of The Day

Overhead Squat

5,3,3,1,1,1..

                                Specimen and the Mountain Man

Workout Of The Day

"Michael"

3 Rounds For TIme

800m Run

50 Back Extensions

50 Situps

       Ward Cleaver doing a "Rowing Michael"     Well done Mr. Cleaver!!!

Workout Of The Day

"Grover"

# Rounds In 20 Minutes

5 Pushups

10 Lunges

15 Situps

                                Hangin around in West Van

Workout Of The Day

As Many Rounds As Possible in 20 Minutes

5 DB Thrusters 25/35

5 Block Jumps (top to bottom box jumps)

5 Ring Dips

5 Squats

5 Pushups

200m Run

                     OK, so Jimmy didn't do the workout today!!!

Workout Of The Day

Team "Phoebe"

21 Hang Squat Cleans

400m Run

5 rounds for time, Teams of 2 may split the work but only one works at a time. Both run 400m after each round.

Workout Of The Day

5 Rounds of 5 Reps @ 80% of Max

Deadlift

Workout Of The Day

10,9,8,7,6,5,4,3,2,1

Front Squat 45/65

V-Sits

Sumo Deadlift high Pull 45/65

Pushups

Workout Of The Day

800m Run

21 Shoulder Press

800m Run

21 Push Press

800m Run

21 Push Jerk