Crossfit BC

CrossFit BC Workout Of The Day

Teams of 3 complete the following for time with only one person working the tech at a time. While one athlete is working the exercise, the other 2 are doing the alternate exercise. Encourage them to keep moving, there is no required quantity for the alternate exercise.

150 Pushups (Situps)

150 Push Press 55/75 (Box Step-ups)

150 Pullups (Air Squats)

150 Wallballs 12/16 (Plank Hold)

150 DB Clean 20/35 (Ab Rolls)   

CrossFit BC Workout Of The Day

For Time:

30 KB Swings (35/50)

15 Box Jumps

25 KB Swings

10 Box Jumps

20 KB Swings

5 Box Jumps

500m Row

5 Box Jumps

20 KB Swings

10 Box Jumps

25 KB Swings

15 Box Jumps

30 KB Swings

CrossFit BC Workout Of The Day

"Push Pull"

10 Pushups
1 Sumo Deadlift High-Pull 65/95
9 Pushups
2 SDHP
8 Pushups
3 SDHP
7 Pushups
4 SDHP
6 Pushups
5 SDHP
5 Pushups
6 SDHP
4 Pushups
7 SDHP
3 Pushups
8 SDHP
2 Pushups
9 SDHP
1 Pushup
10 SDHP

CrossFit BC Workout Of The Day

Hang Squat Clean     5,3,2,1....To Max

CrossFit BC Workout Of The Day

100 Double Unders
10 Pullups
90 Double Unders
10 Pullups
.
.
.
.
10 Double Unders
10 Pullups

CrossFit BC Workout Of The Day

On The Minute, Every Minute, For 20 Minutes

3 Shoulder Press 55/75
3 Push Press
3 Push or Split Jerk

CrossFit BC Workout Of The Day

On The Minute, Every Minute, For 20 Minutes

3 Shoulder Press 55/75
3 Push Press
3 Push or Split Jerk

CrossFit BC Workout Of The Day

Part 1

200m Run
4 Rounds Of "Cindy" (5 Pullups/10 Pushups/15 Squats)
400m Run
3 Rounds Of "Cindy"
600m Run
2 Rounds Of "Cindy"
800m Run
1 Round Of "Cindy"

Part 2

Thruster 5,3,2,1....To Max

Sesame and Lemon Broccoli

This is a simple recipe for an amazing side dish.  If you Zone or Paleo your diet you eat a lot of Broccoli.

Ingredients:

2 Pounds of Broccoli, stems removed, crowns cut into large florets

1 Tablespoon Japanese sesame seasoning (gomashio)

1 Tablespoon of Lemon Juice

1 Tablespoon of Toasted Sesame Oil

Method:

Steam the broccoli until tender.  Roughly 4-5 min.  Transfer the broccoli to a large bowl and toss with the wet ingredients and serve.

CrossFit BC Workout Of The Day

3 x 1000m Rows For Total Time

Athletes must post a better row each time or they do one Burpee for each second of time difference from their last row.