Crossfit BC

CrossFit BC Workout Of The Day

"Danny"

# Rounds in 20 Minutes

30 Box Jumps
20 Push Press 85/115
30 Pullups

CrossFit BC Workout Of The Day

For Time

45 Double Unders
45 Squat Cleans 85/135
45 Ring Dips
45 Double Unders

CrossFit BC Workout Of The Day

Bench Press 5,3,2,1....To Max

CrossFit BC remembers Lieutenant Andrew Nuttall who served Canada fighting for peace in Afghanistan

HAPPY HOLIDAYS FROM CROSSFIT BC

We wish you and your family the very best for the holidays. Evolution BC will be closed from December 24th - 26th. Please check the Holiday Schedule on the website for class times between December 27th and January 2nd, 2010.

CrossFit BC Workout Of The Day

"12 Days Of Christmas"

100 Pullups
100 Weighted Box Step-Ups 25/45 Plate
100 KB Swings 35/50
100 DB Push Press 20/35
100 Double Unders
100 DB Clean & Jerks 20/35
100 Air Squats
100 DB Thrusters 20/35
100 Mountain Climbers
100 Situps
100 Turkish Getups 15/30
100 Good Mornings 33/45

Teams of 2 divide the work evenly with only one person working at a time. Teams can only do 20 reps at a station, then move to the next exercise. Only one station per exercise is setup. Teams can go in any order they like.

CrossFit BC Workout Of The Day

800m Run
 20 Wallballs
400m Run
 20 Clean & Jerk 85/135
400m Run
 20 Box Jumps
800m Run

                   All the best to Janne who has moved back home to Denmark

CrossFit BC Workout Of The Day

3 Rounds For Time

2 Snatch 65/95
10 Overhead Squat

Squash and Pepper Hash

Ingredients:

• 1 small acorn squash (about 4 cups cubed)

• 1 1/3 cups chopped onion

• 2 sweet chocolate peppers or pasilla peppers

• 2 Tbsp olive oil

• sea salt and pepper to taste

Method:

Peel, halve, and seed the squash.  (I usually don’t bother with peeling the squash, but you can if you like.)  Chop the onion.  Seed, stem, and chop the peppers. Heat the olive oil in a large skillet over medium heat.  (You can adjust the oil to meet your fat block needs.)  Add the squash, onion, and peppers.  Saute, turning often, for around 20 minutes.  Season with sea salt and fresh ground pepper.

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CrossFit BC Workout Of The Day

3 Rounds For Time

10 Deadlift 135/225
10 Pushups
25 Overhead Walking Lunges 10/25 Plate