Crossfit BC

Workout Of The Day

"Grace"

30 Clean & Jerk 85/135

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Workout Of The Day

"Jackie"

1000m Row
50 Thrusters 33/45
30 Pullups

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Easy Beef and Zucchini Stir Fry

Ingredients:

2 Medium Size Steaks (lean)

4 Zucchini

1 Large Onion

2 Cloves Garlic

2 Tbsp Soy Sauce

Coconut Oil

Method:

Dice up the steaks, onion, and zucchini into cubes.  Mince the garlic.  Brown the steak in a little coconut oil. (olive oil)  Once brown, remove the beef from the pan and toss in the onion.  Stir fry the onion until translucent.  Add the zucchini, beef, minced garlic, and soy sauce.  Stir fry for 2-3 minutes.

Note - The picture is without onions, which is an option.

Workout Of The Day

Complete the following for time:

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

Front Squat (55/85)

KB Swing (35/50)

V-Sits

Athletes run 200m to start, run 200m between each set of the three exercises, and finish with a 200m run.

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Workout Of The Day

100 Double Unders

21,15,9
Hang Power Clean 85/135
Pushups

100 Double Unders

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Workout Of The Day

"Karen"

150 Wallballs 12/20

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Workout Of The Day

Deadlift Ladder (Girls: 75/95/115/135/155) (Guys: 155/175/195/215/225)
200m Run

Girls start at 75#, Guys at 155#. Athletes do 5 reps of the weight, go for a 200m Run, then move to the next weight.

Workout Of The Day

"22"

Teams of 2, complete 22 Rounds of the following in order.  Only one person works at a time. Athletes alternate exercises in each rounds to keep the team moving faster.

2 Strict Pullups (4 Kipping)
4 Weighted Pushups (10/25 Plate)
6 Knees To Elbows
8 Double Unders
10 Over Head Lunges In Place (10/25 Plate)

Workout Of The Day

"Burping Isabel"

30 Burpee Power Snatch 65/95

Roasted Chicken Breast with Feta

Ingredients:

4 Boneless Skinless Chicken Breasts
1/2 Cup Feta Chesse (goat cheese)
2 Lemons
Olive Oil
Salt and Pepper

Method:

Pour a little olive oil into the bottom of a baking dish.  Place the chicken breasts in the baking dish.  Squeeze the juice of the lemons on the chicken breasts and allow them to soak for 10 minutes.  Salt and Pepper the chicken breasts.  Crumble feta cheese all over the chicken and bake at 375 for 20-25 minutes.

Serve with your favorite veggies.