Crossfit BC

CrossFit BC Workout Of The Day

Part 1: One-Arm DB Over Head Squat
10 Reps per arm 20/30
5 Reps per arm 25/35
5 Reps per side 30/40

Part 2: "Pride, Lust and Envy"
As Many Rounds As Possible in 5 Minutes
7 Box jumps (20"/24")
7 Burpees (touch the ring)
7 KB Swings 40/60

CrossFit BC Workout Of The Day

Muscle Snatch - 5,3,2,1..To Max
Power Snatch - 3,2,1..To Max then 3 x 2 Reps @ 75%
Push Jerk - 5,3,1..To Max, then 2 x 2 Reps @ 80%

CrossFit BC Workout Of The Day

1 Clean & Jerk 95/155
1 Round Of Cindy (5 Pullups,10 Pushups,15 squats)
2 Clean & Jerks
1 Round Of Cindy
.....up to
10 Clean & Jerks
1 Round Of Cindy

              Dinger is so fast the camera can't keep up!!!

British Columbia CrossFit Sectionals

This weekend, the BC Sectional Qualifier for the CrossFit Games was held in Squamish. CrossFit BC had four athletes represent, and that they did. Jimmy Z, Diva, Specimen and Flash did an awesome job. In fact, Diva has qualified to go to Calgary for the Regional Qualifier in May. Congrats Mandy!! We are very proud of all of you. Thanks to Lu for donating his time to judging and coaching and Doc and D'Terminator for volunteering and our CrossFitters for making the trip up to support our athletes. Jesse and Heather from CrossFit Squamish did an amazing job of running the event, now get some rest. It was an exciting couple of days.

CrossFit BC Workout Of The Day

"On The Minute"

On the minute every minute for 25 minutes. Athletes have 1 minute to complete a couplet. They do 5 sets before moving to the next in order.

5 Pushups / 10 Situps
5 Burpees / 10 Wallballs 12/20
5 Thrusters / 10 Sumo Deadlift High-Pulls 55/75
5 Jumping Pullups / 10 Squats
5 Box Jumps / 10 KB Swings 35/50

CrossFit BC Workout Of The Day

"Hockey Night In Canada" (Team Variation)

Teams of 2. Both athletes must complete 10 rounds of 30 seconds of work at each exercise. Athlete "A" works for one minute and then rests while Athlete "B" goes. Only one athlete is working at a time. Team score is total # of reps completed by the team.

30 Seconds Burpees
30 Seconds KB Swings 35/50

Note: Athletes MUST sit down during the 1 minute rest. No Walking around. It's part of the head rush!!!

CrossFit BC Workout Of The Day

For Time

30 Hang Squat Snatches 43/75
30 Chest to Bar Pull-ups
800m Run

CrossFit BC Workout Of The Day

5 Rounds

500m Row
400m Run

CrossFit BC Workout Of The Day

Part 1: Hang Squat Snatch
10 x 33/45
10 x 45/65
5 x 3 Reps @ 65/95

Part 2: "Half A Karen"
75 Wallballs 12/20

CrossFit BC Workout Of The Day

Part 1: "Annie"

50,40,30,20,10
Double Unders
Situps

Part 2: "Fran"

21,15,9
Thrusters (65/95)
Pullups