Crossfit BC

Workout Of The Day

"New Years Eve"

7 Rounds

10 Ring Rows

10 Sumo Deadlift High Pulls 45/65

10 Ab Rolls

10 One Arm Alternating KB Swings 20/35

10 Bench Press 65/85

10 Pistols

200m Row

Workout Of The Day

45 Double Unders

45 Squat Cleans 85/135

45 Ring Dips

45 Double Unders

Workout Of The Day

# Rounds in 20 Minutes

5 BW Deadlift

5 Handstand Pushups / 10 Box Pushups / 15 Pushups

5 Pullups

Workout Of The Day

Team "Chuck Norris"

100 Box Jumps

100 Jumping Pullups

100 KB Swings 20/35

100 Walking Lunges

100 Knees To Elbows

100 Push Press 33/45

100 Back Extensions 33/45

100 Wall Balls 12/20

100 Burpees

100 Double Unders

"Merry Christmas and Happy Holidays From CrossFit BC"

We wish you all a very Happy Holiday season.  Be safe and enjoy this time with your family and friends. Another year is just around the corner, and we look forward to helping you achieve your fitness goals.

Best WIshes From

Troy, James, Dave, Terry, Sally, Christine, Chelsea & Shannon

Coach's Workout Of The Month

"12 Days Of Christmas"

100 Pullups

100 Weighted Box Step-ups 25/45 Plate

100 KB Swings 35/50

100 DB Push Press 20/35

100 Double Unders

100 DB Clean & Jerk 20/35

100 Air Squats

100 DB Thrusters 20/35

100 Mountain Climbers

100 Situps

100 Turkish Getups 20/35

100 Good Mornings 33/45

Teams of 2. Only one person works at a time. Teams can only do 20 reps per station, then move to any other exercise.  There is only one station per exercise setup for the WOD, so strategy is paramount.

                     "Rice" after one of the classic CrossFit BC workouts

Workout Of The Day

"Jeremy"

21,15,9

Over Head Squats 65/95

Burpees

Workout Of The Day

"22"

Teams of 2 complete the following in order.  Only one person works at a time. Athletes may divide the work any way they like.

22 Rounds For Time

2 Strict Pullups (4 Kipping,6 Jumping)

4 Weighted Pushups (10/25 Plate)

6 Knees To Elbows

8 Double Unders

10 Over Head Lunges In Place (10/25 Plate)

Rest Day

                               No running outside today!!

Workout Of The Day

10 Rounds For Time: 65/95

10 Front Squats

10 Situps

10 Back Squats

10 Situps

Teams of 2 may divide the work any they like but must complete each one before moving on to the next.