Crossfit BC

Workout Of The Day

"Fran"   21,15,9

Thruster 65/95

Pullups

Workout Of The Day

100 Over Head Squats  65/95

Run 200m Between Sets

                 Father and Son "Hanging Out Together at CrossFit BC

Workout Of The Day

"Chuck Norris"    For Time

50 Box Jumps

50 Jumping Pullups

50 KB Swings 20/35

50 Walking Lunges

50 Knees To Elbows

50 Push Press 30/45

50 Back Extensions 33/45

50 Wallballs 12/20

50 Burpees

50 Double Unders

                 Goodbye and Good Luck To Dan "Roo", who is moving to Montreal

Workout Of The Day

"Jacob's Ladder'

5 DB Deadlifts

5 DB Cleans

5 DB Front Squat

5 DB Push Press

Woman start at 10lbs, Men at 20lbs, Add 5lbs each round. See how far you can go in 10 Minutes.

Workout Of The Day

# Rounds in 20 Minutes

3 Dead Hang Pullups

6 Weighted Pushups 10/25 Plate

9 Weighted Situps 10/25 Plate

Teams of 2 complete each exercise before the team moves to the next, with only one person working at a time

Rest

Max # of Double Unders in 20 Minutes....Singles Do Not Count!!!

Workout Of The Day

3 Rounds For Time

400m Run

50 Air Squats

40 V-Sits

30 Overhead Walking Lunges 10/25 Plate

20 Knees To Elbows

10 KB Swings 35/50

Rest Day

Meatloaf Recipe by Jaden Fragoso, age five (CrossFit Norcal)

1 lb grass-fed ground beef 
2 apples chopped 
1 onion chopped 
3 minced garlic cloves 
1 tbsp Dijon mustard 
1 egg 
Ground black pepper and pinch of salt 
Mix with hands, place in loaf pan and bake at 350 for 45 minutes.  
Serve with sweet potatoes, broccoli trees and cauliflower snow!!

Workout Of The Day

"Helen"

400m Run

21 Kettle Bell Swings 35/50

12 Pullups

                                             Lu CrossFitting in Mexico

Workout Of The Day

Snatch

5 Rounds of 5 Reps @ 80% of Max

Workout Of The Day

"Barbara"

5 Rounds For Time

20 Pullups

30 Pushups

40 Situps

50 Squats

                                  Finally, Ward practices safety in training