Crossfit BC

CrossFit BC Rides For Dad

 

Crossfitters, KT, Doph, Jimmy Z, Sponge Bob, Mr. Big, Rider and Ward Cleaver represented CrossFit BC by joining thousands of other riders to raise funds to fight Prostate Cancer.

Workout Of The Day

"Metabolic Mayhem"

Station 1      21,15,9

Power Cleans 85/135
Burpees

Station 2      21,15,9

KB Swings 35/50
Double Unders

Station 3      21,15,9

Deadlifts 85/135
Box Jumps

Each Station is for time. Once the last person has finished their station, the whole group rotates to the next one in the order and rests for 2 minutes. The incentive is to finish ASAP so you get longer to rest.  Add all 3 station times for total Score.

Workout Of The Day

"Tons Of Weight"

For Men, they must lift a barbell Ground to Overhead, in any way they wish, for 7000lbs.

The athletes are able to choose which weight they would like. Their options:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps

For Women, they must lift a barbell Ground to Overhead, in any way they wish, for 5000lbs.

For the women, their choices break down to the following:
100 x 50 reps
85 x 59 reps
65 x 77 reps
55 x 91 reps

No matter which option the athlete chooses, they will all be trying to get the weight overhead, using Deadlift, Hang Clean, Clean & Jerk, Snatch, Press, or Thruster.

Workout Of The Day

5 Rounds - Not For Time

400m Run
500m Row

Workout Of The Day

"KT's Birthday Blast" (back by unpopular demand with a rep added)

49 Pullups
49 Burpees
49 DB Thrusters 20/30
49 V-Sits
49 Weighted Box Step-ups 25/45 Plate (held on back of shoulders)
49 Double Unders

Post your time to comments

Workout Of The Day

Teams complete 20 rounds for time

2 Dead-hang Pullups
4 Ring Dips
6 DB Alternating Renegade Row 20/35
8 Knees To Elbows
10 Wallballs 8/12

Teams of 2. Alternate techs in each round with partner.

Post time to comments

Workout Of The Day

"Running Sasquatch"

3,6,9,12,15,18,21,18,15,12,9,6,3

Sumo Deadlift High-Pull 55/75
Push Press
200m Run

Teams of 2. While one lifts the other is running. Both partners must complete each round before moving on. Only one partner is "lifting" at a time.

Post team time to comments

Rest Day

Workout Of The Day

"Jonesworthy"

80-64-50-32-16-8  Squats
40-32-25-16-8-4    Kettlebell Swings 35/50
20-16-12-8-4-2      Pullups

Post your time to comments

Workout Of The Day

200m Run
25 Deadlift 65/95
400m Run
20 Hang Squat Clean
400m Run
15 Push Press
400m Run
10 Hang Squat Clean Thruster
200m Run

                      CrossFit BC coach "Furnace" teaching the Kipping Pullup