Crossfit BC

CrossFit BC Workout Of The Day

Front Squat: 5 Sets of 3 Reps @ 85%
Split Jerk: 5,3,2,2,1,1...To Max

CrossFit BC Workout Of The Day

"77 Sunset Strip"
5 Rounds For Time
7 Hang Squat Snatch 75/115
7 Burpees
200m Run

                            Like Father, LIke Son

CrossFit BC Workout Of The Day

Partner "200" (45 minute time cap)
200m Run
200 Double Unders
200m Run
200 Knees To Elbows
200m Run
200 Bench Press 45/65
200m Run
200 Air Squats
200m Run
200 KB Swings 20/35
200m Run
200 Box Jumps

Teams of 2 must run together and divide the work evenly with only one person working at a time. Teams may go in any order but must finish one exercise before moving to the next. Teams run 200m between exercises. There are only two stations of each exercise setup, so teams must be strategic when deciding their order especially at the end as they may have to wait for an exercise. Score is time or total reps.

 

CrossFit BC athletes dominate at the BC Masters Olympic Weightlifting Championships

JD, Moose, Stallion, KT, Mike, Doc, Mustang, Curly & Natural lifted a sh%t load of weight and cleaned up at the event hosted by CrossFit BC in West Vancouver. Mustang and our coach Mike Cartwright got top female and male lifters.

Congratulations to all!!

CrossFit BC Workout Of The Day

As Many Rounds As Possible In 20 Minutes
5 Sumo Deadlift High-Pull 55/75
10 Pushups
15 Box Jumps

CrossFit BC Workout Of The Day

Part 1: "Annie"
50,40,30,20,10
Double Unders
Situps

Part 2: 5 Rounds For Time
10 Dips
20 Pullups
30 Alternating Step Back Lunges
40 Box Jumps 20"/24"

2011 BC Masters Olympic Weightlifting Championships

CrossFit BC will be hosting the BC Masters Olympic Weightlifting Championships at our West Vancouver gym on Saturday, November 26 2011. Women weigh-in at 9am and lift at 11am. Men weigh-in at 10am and lift at 12pm. All classes at the West Van gym are cancelled Saturday.

CrossFit BC Workout Of The Day

5 Rounds For Time
10 Burpees
15 Overhead Squat 65/95
25 Double Unders

CrossFit BC Workout Of The Day

"Jackie" aka "Navy Seal"
1000m Row
50 Thrusters 33/45
30 Pullups

CrossFit BC Workout Of The Day

3 Reps on the minute, every minute, for 12 minutes
Front Squat @ 70%(+) 1RM
Rest 5 Minutes
3 Reps on the minute, every minute, for 12 minutes
Shoulder-To-Overhead @ 70%(+) 1RM