Crossfit BC

CrossFit BC Workout Of The Day

"G.I. Jane"

100 Burpee Pullups

CrossFit BC Workout Of The Day

Front Squat 5,3,2,1,1....To Max

                       285lb Front Squat For Langley. Good job man

                                           Good Form Rider

CrossFit BC Workout Of The Day

"Lisa'

21,15,12,9,6,3,1

Squats
Pushups
Situps
Shoulder Press 65/95

No Chop Chili

Ingredients:

1 Pkg. Lean Ground Beef or Turkey

1 Large Can Diced Tomatoes

1 Can Kidney Beans

1 Can Black Beans

1 Can Kernel Corn

2 Cups of Salsa

1-2 Cups of Water (determine your own thickness)

3-4 Tbsp Chili Powder (spice to taste)

1 Tsp Ground Cumin

Method:

Brown the meat in a large pot.  Add all other ingredients.  Simmer 20-30 min stiring every 5 to 10 min.  Serve with a sprinkle of Cheddar Cheese on top.  This recipe is awesome the way it is.  It is very easy with no chopping or prep involved.  However, feel free to use this as a base and add more to it.

CrossFit BC Workout Of The Day

"Dirty 30 Revisited"

2 Rounds For Time

30 Squats
30 Situps
30 KB Swings 35/50
30 Box Jumps
30 Burpees
30 Wallballs 12/20

CrossFit BC Workout Of The Day

"Jackie"

1000m Row
50 Thrusters 33/45
30 Pullups

CrossFit BC Workout Of The Day

Choose Your Workout

Ladder: 1/1, 2/2, 3/3, 4/4,.....10/10

Pushups/Squats

or

Ladder: 1/1, 2/2, 3/3, 4/4, 5/5

Handstand Pushups/Pistol Squats

There are no progressions to these workouts. Pick one or the other and do it as Rx'd.

CrossFit BC Workout Of The Day

Deadlift  5,3,3,1,1...To Max

CrossFit BC Workout Of The Day

Part I:

3 Rounds For Time

200m Farmers Walk 35/50
Virtual Shovels

Teams of 2. While one partner is walking, the other is doing as many shovels as possible for the team. Switch. All athletes use a 45lb Barbell with a 25 plate one one end for girls, a 45 for guys.  Stand a 45 Plate on end as the object to lift the BB over and back.  The athlete holds the BB like a shovel and lifts the weighted end over the standing plate and back. Each pass is one rep.

Part II:

Workout: "Michael"

3 Rounds For Time

800m Run
50 Good Mornings 33/45
50 Situps

CrossFit BC Workout Of The Day

"Tabata Something Else"

Pullups
Pushups
Situps
Squats

8 Rounds of 20 Seconds Work, 10 Seconds Rest. Complete one exercise before moving to the next. No rest between exercises. Total of 32 Rounds of Work for total number of reps.