Crossfit BC

CrossFit BC Workout Of The Day

21,15,12,9,6,3
800m Run
Front Squat 95/135
Pushups
Knees-To-Elbows
400m Run

CrossFit BC Workout Of The Day

2011 CF Games Open Wod #3

As Many Rounds As Possible In 5 Minutes
Clean (1 point) & Jerk (1 point) 110/165

New Class Times

Don't forget that there are new classes at both locations.

West Van
Monday & Wednesday - 12pm(CrossFit)
Thursday - 7pm(O'Lifting)
Saturday - 11:30am(CrossFit)

Vancouver
Tuesday & Thursday - 4pm(CF Bootcamp)
Monday & Wednesday - 7pm(CrossFit)

CrossFit BC Workout Of The Day

Workout Part 1: Snatch
50% - 3 Sets of 3 Reps
60% - 3 x 3
70% - 2 x 3
80% - 2 x 2

Part 2: Deadlift
50% - 3 Sets of 3 Reps
60% - 3 x 3
70% - 2 x 3
80% - 2 x 2
90% - 1,1,1 to Max

                          Never Give Up!!!

CrossFit BC Workout Of The Day

"Tabata This!!"

Tabata Thrusters 33/45 (55/75)
Rest 1 Minute
Tabata Situps
Rest 1 Minute
Tabata KB Swings 35/50 (1.5/2 Pood)
Rest 1 Minute
Tabata Pushups (Hand Release)
Rest 1 Minute
Tabata Sumo Deadlift High-Pulls 33/45 (55/75)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Wod score is the combined total of all Tabata scores.

  Even doing 40 rounds of a Tabata workout, she's smiling. Keep it up Sugar!!

CrossFit BC Workout Of The Day

7 Rounds For Time

7 Front Squat 95/135 (110/165)
7 Chest-To-Bar Pullups

CrossFit BC Workout Of The Day

3 Rounds for Maximun Points 55/75

Max reps of Shoulder Press = (3 pts)
Max reps of Push Press = (2 pts)
Max Reps of Push Jerk = (1 pt)
See how many points you can get in each round. Exercises must be done in order without putting the bar down. Go to failure at each exercise then move directly to the next.

CrossFit BC Workout Of The Day

"Dirty 30 Revisited"

30 Squats
30 Situps
30 KB Swings 35/50
30 Box Jumps 20"/24"
30 Wallballs 14/20
60 Burpees
30 Wallballs
30 Box Jumps
30 KB Swings
30 Situps
30 Squats

CrossFit BC Workout Of The Day

201 CF Games Open Wod #1
10 Minute AMRAP
30 Double Unders
15 Power Snatches 55/75

                                 Now that's Parkour!!!

CrossFit BC Workout Of The Day

"Breaking Point"
40 Squats
30 Situps
20 Pullups
10 Pushups
5km Run
40 Squats
30 Situps
20 Pullups
10 Pushups

                                Teamwork at CrossFit BC