Crossfit BC

CrossFit BC Workout Of The Day

24 Rounds - Not For Time

3 Muscle Snatch 33/45+
2 Power Snatch
1 Squat Snatch

CrossFit BC at the 2011 Reebok Crossfit Regionals

CrossFit BC Workout Of The Day

21 KB Swings 35/50
50 Situps
400m Run
25 Ground To Overhead 53/75+
800m Run
25 Ground To Overhead
400m Run
50 Situps
21 KB Swings

CrossFit BC Team Finishes 13th in Western Canada!!!

Congratulations to Jason Gach, Sara Kinnon, Sally Hickin, Tim Frazer, Marc Morisset and Mandy Gill for an amazing performance at the 2011 Reebok CrossFit Regional competition this weekend. Also to Ben Highmore who competed in the individual competition. It was blood and guts, balls to the wall adrenalin at UBC. We are proud of all of you gang!!!

CrossFit BC Workout Of The Day

CF Regional Wod #6 (CFBC Var.)

Teams of 4 comprising of 2 men and 2 woman. Each athlete must complete each exercise, then move to the next in order. When the athlete completes the Row, they move on to the Burpees and the second athlete can start the Row. The athlete in front does not have to wait for anyone, but the ones behind need to wait for the one in front to finish the exercise. Only one athlete on the team can be working on each exercise at a time.
20 Calorie Row
30 Burpees
30 DB Ground-To-Overhead 25/45
30 Toes-To-Bar
10 Overhead Walking Lunges 25/45
50 Double Unders

CrossFit BC Workout Of The Day

"KT's Birthday Blast" (Next year this becomes a TEAM WOD!!

51 Pullups
51 Burpees
51 DB Thrusters 20/35
51 V-Sits
51 Weighted Box Step-Ups 25/45 Plate
51 Double Unders
Athletes can start on any exercise, but must go in order and finish with Double Unders.

Over 100 athletes came and endured KT's birthday wod today. Sorry about the # of reps guys (-: xoxo

CrossFit BC Workout Of The Day

CF Regional Wod #4

Teams of 4 comprising of 2 men and 2 woman complete the following for time. The work must be divided evenly with only one person working at a time. Each exercise must be completed before moving to the next in order.
250 Chest-To-Bar Pullups
250 KB Swings 35/50
250 Double Unders
250 Overhead Squats 65/95

             Father (Stone) & Son (Big Daddy Mac) go head-to-head

Woman's Self Defense Seminar

This special seminar is open to everyone and will focus on self defense techniques for women.  Come alone or bring a friend/relative to train with you.  You will learn the techniques to keep you safe from attack, and the confidence to apply those techniques when needed.

Where: Yaletown location, 1232 Richards Street
When: June 4th @ 1pm
Price: $30 each or 2 people for $50

CrossFit BC Workout Of The Day

CF Regional Wod #3 (CFBC Version)
Teams of 2 comprising of one man and one woman. Both athletes must complete 21 Deadlifts each before moving to 21 Box Jumps, then 15 of each and 9 of each. Sets can be broken up as the team needs. The time is the total of both athletes. Athletes must jump from the ground onto the box with two feet. They must reach full extension ON THE BOX and not as they jump off. Both jumping and stepping down are permitted.
21,15,9
Deadlift 185/275
Box Jumps 24"/30"

CrossFit BC Workout Of The Day

CF Regional Wod #1 (CFBC Var.)

Teams of 4 complete a 750m Row relay, then 50 handstand pushups divided evenly, then a 400m Run relay. The clock stops when the last athlete on the team finishes their run.
4 x 750m Row
50 Handstand Pushups
4 x 400m Run

                       Partner assisted Handstand Pushups