Crossfit BC

CrossFit BC Workout Of The Day

Part 1:
200m Farmers Walk 35/50
Virtual Shovels

Teams of 2. While one partner is walking, the other is doing as many shovels as possible for the team. Switch. All athletes use a 45lb Barbell with a 25 plate one one end for girls, a 45 for guys.  Stand a 45 Plate on end as the object to lift the BB over and back.  The athlete holds the BB like a shovel and lifts the weighted end over the standing plate and back. Each pass is one rep.

Part 2: 5 Rounds For Time

5 Push Press 65/95
10 Pullups
15 V-Sits
200m Run

CrossFit BC Workout Of The Day

Option A: “Nate” (No Scaling)
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Pushups
8 KB Swings 1.5/2 Pood

Option B:
As many rounds as possible in 20 minutes:
4 Strict Pullups
8 Pushups
12 KB Swings 35/50

                                       FAIL!!, then...

        The ugliest Muscle-up of 2011!! Whatta you think?

CrossFit BC Announces New Olympic Weightlifting Program

Since starting our O'lifting program over 6 months ago, athletes from all over the lower mainland have come and trained under the critical eye of coach Mike Cartwright and seen amazing results. In fact, many of our athletes have medalled at both the BC Masters and BC Senior Olympic Weightlifting Championships recently, thanks to Mike's coaching.

Mike has won over 16 Regional titles in the UK, 17 National titles, World Master titles and set National and World Records. Just last month, Mike won Best Overall Lifter at the BC Masters Olympic Weightlifting Championships and qualified for the 2012 Canadian and World Masters. Mike believes in "Lead By Example" as we do.

As you know, Olympic Weightlifting has become an important part of CrossFit and we are excited to be making this a permanent program at our West Van gym starting next Thursday, January 5th at 7pm, with the second class on Saturday mornings at 8:30am. Classes are open to any athlete that wants to improve their lifts. Drop-ins are welcome. See prices below.

New Member: $90/month or $50/month for once/week
CFBC Member: $50/month or $30/month for once/week
Drop-In: $15/session or $125 for 10 sessions

CrossFit BC Workout Of The Day

"Michael"
3 Rounds For Time
800m Run
50 Good Mornings 33/45
50 Situps

CrossFit BC Workout Of The Day

"Gwen"
15,12,9
Clean & Jerks at max weight for time. Athlete chooses weight. Touch and go only, no rest or re-grip during round. Rest as needed between rounds.

                                      Nice job Ron!!

CrossFit BC Workout Of The Day

5 rounds of 3 minute AMRAPs for Max Rounds and Reps. Rest 2 minutes between AMRAPs
6 Toes to bar
9 Burpees
12 One-Arm Alternating DB Power Snatch 35/50

                                         Pistols

CrossFit BC Night Before Christmas Workout

"The Night Before Christmas"

There is only two stations of each exercise setup. Teams of 2 divide the work evenly with only one person working at a time. Teams may only do 20 reps of an exercise then they must move to the next exercise. Teams must strategize about their order and keep track of their count. Both athletes must move from one exercise to the other, together.
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 & Jerk 25/40
100 Air Squats
100 Thrusters 33/45
100 Mountain Climbers
100 Situps
100 Hang Power Snatch 42/65
100 Good Mornings 33/45

Thanks to all the athletes that came out and braved the "Night Before Christmas" wod!

We wish you and your families a Very Happy Holiday and a Happy New Year!!

The price to train during the holidays at CrossFit BC has gone Up!!

That's right, it's going to cost you a non-perishable food item at every class that you plan to attend during the holidays. We will make sure that it get's to the Greater Vancouver Food Bank after our "12 Days of Christmas" workout in West Van on Christmas Eve. Thanks for helping us support our community!

CrossFit BC Workout Of The Day

1 mile Run
3 Rounds of: 10 Ring Dips, 10 Box Jumps 20"/24", 10 Toes-To-Bar
800m Run
3 Rounds of: 10 Ring Dips, 10 Box Jumps 20"/24", 10 Toes-To-Bar
400m Run

Post your score to comments

CrossFit BC Workout Of The Day

21,18,15,12,9,6,3
KB Swings 35/50
DB Walking Lunges 35/50 (Held at chest)
Burpees