Crossfit BC

Workout Of The Day

Kitchen's Birthday Workout

"Catch U'r Breath"

200m Run
30 Box Jumps
30 Push Ups
30 Walking Lunges
30 V-Sits
30 DB Thrusters 20/30
30 Pullups
30 KB Swings 35/50
30 DB Weighted Situps 25/35
30 Double Unders
400m Run

Workout Of The Day

200m Farmer Walk 35/50
400m Walking Lunges
200m Farmer Walk

Broccoli and Apple Salad

Ingredients (for two);
- two/three handfulls watercress (better with stems removed)
- 2 cups diced sweet&sour apple
- 2 cups broccoli flowers
- juice of 1 lemon
- olive oil

Mix all ingredients together.  Be generous with the olive oil and lemon juice. Add an avocado and some nuts for fat if needed.  Serve with a fillet of salmon or a nice chicken breast.  

Workout Of The Day

"Chuck Norris"

50 Box Jumps
50 Jumping Pullups
50 KB Swings 20/35
50 Walking Lunges
50 Knees To Elbows
50 Push Press 33/45
50 Back Extensions 33/45
50 Wallballs 12/20
50 Burpees
50 Double Unders

Workout Of The Day

"Gwen"

15,12,9

Clean & Jerk

Athletes must pick a weight that they can complete the whole workout with. The goal is to see how heavy a weight they can use. They cannot put the bar down or Re-grip during the round. If athletes drop the weight or re-grip, they must start the round again. They can rest between rounds.

Post your weight to comments

Workout Of The Day

Teams of 2 Complete 10 Rounds For Time

25 Knees To Elbow
25 Situps (Feet Anchored under dumbells)
25 Second Ring L-Sit

Partner "A" completes a round, then Partner "B" goes.
For Ring L-Sits, Partner "A" counts 1/1000, 2/1000, 3/1000 while Partner "B" holds the L-Sit.

Workout Of The Day

"Josh"

21 Overhead Squat  65/95
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups

Post time to comments

Workout Of The Day

5 Rounds

400m Run
50 Box Jumps

Workout Of The Day

Teams of 3 complete the following

300 Thrusters 33/45
300 Elevated Ring Rows (Feet on 20" Box)

Teams may divide the work any way they want and in any order. They may also go back and forth between exercises

CrossFit BC West Vancouver celebrates the opening of our new location at 1431 Clyde Avenue on Saturday

What a Fantastic Day!!!

Thanks to all the athletes who came to conquer "Fight Gone Bad" and to the coaches for making the day such a success