Crossfit BC

Workout Of The Day

"Krazy Karen"

300 Wallballs 12/20

Teams of 2. One person working at a time. While one does Wallballs, the other is doing Situps.

Workout Of The Day

"Power Phoebe"

7 Rounds For Time

12 Hang Power Cleans 65/95

200m Run

Workout Of The Day

Shoulder Press

5 Rounds of 5 Reps @ 80% of Max

Workout Of The Day

21 Box Jumps @ 28"

21 Push Jerk 65/95

7 Ring Dips

7 Pullups

15 Box Jumps

15 Push Jerk

5 Ring Dips

5 Pullups

9 Box Jumps

9 Push Jerk

3 Ring Dips

3 Pullups

Workout Of The Day

"Diane"   21,15,9

Deadlift  175/225

Handstand Pushups

                         Groaner lands a 43.5" Box Jump!!!!

                          The boys in West Van grinding through "Diane"

Workout Of The Day

"26er"

26 Calorie Row

26 DB Thrusters

26 Situps

26 Double Unders

26 Knees To Elbows

26 Air Squats

26 Pullups

26 KB Swings 35/50

26 V-Sits

26 Burpees

Only two stations of each exercise. Athletes can start anywhere and may choose their own order. Strategy is important, so they don't have to wait for equipment.

Workout Of The Day

"Mod Christine"

Complete 6 rounds with a partner. Alternate exercises.

12 Deadlift 105/155

21 Box Jumps

500m Row

Workout Of The Day

50 Good Mornings 33/45

400m Run

50 Box Jumps

400m Run

50 Pushups

400m Run

50 Situps

400m Run

50 Lunges

400m Run

50 Good Mornings

With a partner, share the work and run together

                                      Logging the workout

Workout Of The Day

"The Bear"

On The Minute, Every Minute, For 20 Minutes 

5 Deadlift 65/95

5 Hang Power Cleans

5 Thrusters

Workout Of The Day

"7's"

7 Rounds For Time

7 Pullups

7 Box Jumps

7 DB Split Jerks 25/40

7 V-Sits

7 Good Mornings 33/45

                         Gord is glad to be DONE!!!