Crossfit BC

"Movember" Team Evolution BC

Team Evolution BC's "Movember" Prostate Cancer Fundraising Team

Danny,Manny,Troy,Lance,Dave,Terry(missing),Allister(missing)

Rest Day

Workout Of The Day

"200"

200m Run

200 Double Unders

200m Run

200 Knees To Elbows

200m Run

200 Bench Press 45/65

200m Run

200 Air Squats

200m Run

200 KB Swings 35/50

200m Run

200 Box Jumps

200m Run

Teams of 2. Both partners must complete each run before they start the next exercise. Exercises must be done in order. They may share the work, but only one person works at a time.

Workout Of The Day

"Daniel"

50 Pullups

400m Run

21 Thrusters 65/95

800m Run

21 Thrusters

400m Run

50 Pullups

CrossFit BC wishes Coach Carm, success and happiness in Montreal.  

We will miss you Carm!!!

Workout Of The Day

On The Minute, Every Minute, For 30 Minutes

3 Front Squat 65/95

3 Push Press 65/95

                                 Good Form Scooter!!!

Workout Of The Day

Complete the following sequences for time:

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

Box Jumps/DB One Arm Alternating Split Jerk (25/35 DB)

--------------400m Run---------------------------

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

Weighted Situps/Weighted Pushups (10/25 Plate)

    Slick and Sugar CrossFitting in New York ... Coached by Hari of CrossFit NYC

Workout Of The Day

"Jerk" to Max  (Push Jerk & Split Jerk)

Workout Of The Day

5 Rounds For Time 20/35 

3 DB Deadlifts

3 DB Hang Power Cleans

3 DB Front Squats

3 DB Push Press

Workout Of The Day

Catfight- Helen,Christine,Kelly and Annie battle it out 
400m run
21 kb swings
12 pushups
500m row
12 deadlifts
21 box jumps
400m run
30 wallball
30 box jumps
50 situps
50 double unders 

Workout Of The Day

Complete the following two sequences consecutively

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

Power Clean/Front Squat

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

Box Jumps/Pullups