Crossfit BC

CrossFit BC Workout Of The Day

"Lil Phoebe"
3 Rounds For Time
21 Hang Squat Cleans 65/95
400m Run
(Or)
"Phoebe"
5 Rounds For Time

CrossFit BC Workout Of The Day

As Many Rounds As Possible in 20 Minutes
10 Wallballs 14/20
10 Knees-To-Elbows
10 Box Jumps 20"/24"

CrossFit BC Workout Of The Day

"Fat Jeremy"

21,15,9
Overhead Squat 95/135
Burpees

CrossFit BC Workout Of The Day

"Tabata Mix"
Muscle Snatch 33/45
Situps
Thrusters 33/45
KB Swings 35/50
Complete 32 intervals of 20 seconds work followed by 10 seconds of rest where the first 8 intervals are Muscle Snatch, the second 8 are Situps, the third 8 are Thrusters, and the final 8 are KB Swings. There is no rest between exercises. The score is the total rep count for all exercises.

Evolution BC - From The Archives

 

Jimmy Z and sister Lisa Fox stick fighting demo at a Black Belt Testing.

CrossFit BC Workout Of The Day

Clean Complex
On the minute, every minute, for 25 minutes
1 Power Clean 95/135
2 Front Squats
1 Split Jerk

          CFBC Summer Challenge Setup Team goofing around

CrossFit BC Workout Of The Day

400m Run
300 Air Squats
300 Knees To Elbows
300 KB Swings 35/50
300 Box Jumps
400m Run

Teams of 3 start and finish with the run. Teams divide the reps evenly with only one person working at a time. Teams may do exercises in any order, any increment and can go back and forth between them until all are completed.  Start and finish with the run.

                       Happy Birthday and Good Luck in Australia Chels

                         (Far right, coaching her last class for a while)

Sunday schedule changes in Yaletown

Starting this Sunday, class times will be as follows

9:30am CF Strength
10:30am CrossFit

CrossFit BC Workout Of The Day

10,9,8,7,6,5,4,3,2,1
Power Cleans 95/135
Pullups

CrossFit BC Workout Of The Day

200m Run
100 Thrusters 45/65
100 Box Jumps 20"/24"
100 Sumo Deadlift High-Pulls 45/65
200m Run

Teams of 2 run together then divide the reps evenly with only one person working at a time. Each exercise must be completed before moving to the next in order.