Crossfit BC

CrossFit BC Workout Of The Day

As Many Rounds As Possible In 7 Minutes
7 Burpees
5 Chest-To-Bar Pullups
3 Handstand Pushups

                          Thor practicing Kettlebell levitation

CrossFit BC Workout Of The Day

As Many Rounds As Possible In 10 Minutes
10 Hand Release Pushups with feet on 45lb plate
10 Hang Squat Cleans 65/95 (75/115)

CrossFit BC Workout Of The Day

"Title Fight"
12 Rounds For Time
5 Mountain Climbers
7 Thrusters 45/65 (65/95)
9 Box Jumps 20"/24"

CrossFit BC Workout Of The Day

2011 CF Games Open Wod #4
As Many Reps As Possible in 10 Minutes
60 Bar-Jumping Burpees
30 Overhead Squats 90/120
10 Muscle-Ups

                         Ward finishes the Wod with an Iron Cross

CrossFit BC Workout Of The Day

Teams of 2 complete as many rounds as possible in 20 minutes. Only one person works at a time. Each person does the alternate exercise. Athlete "A" does the Pullups, Athlete "B" does the Cleans, "A does the Pushups and so on. Each exercise must be completed before moving to the next in order.

2 Pullups
4 Power Cleans 65/95
6 Pushups
8 Situps
10 Squats

Join team Evolution BC at this years Tough Mudder

To join Team Evolution BC in this years Tough Mudder, click on this link to register  Team Evolution BC

CrossFit BC Workout Of The Day

Bas Rutten's "All Round Workout"

This 28 minute workout was developed by UFC Heavywight Champion Bas Rutten for his Mixed Martial Arts athletes. It is a fantastic conditioning Wod that tests the "Constantly Varied" principle of CrossFit. KT was lucky enough to train with Bas a number of times at Krav Maga in LA.

                      Bas Rutten, KT & Amir Perets

CrossFit BC Workout Of The Day

"Girls Revenge"

"Fran" - 21,15,9
As many reps as possible in 3 minutes
Thrusters 65/95
Pullups
----Rest 3 Minutes
"Annie" - 50,40,30,20,10
As many reps as possible in 3 minutes
Double Unders
Situps
-----Rest 3 Minutes
"Grace" - As many reps as possible in 3 minutes
Clean & Jerk 85/135

Athletes complete 3 minutes each of the benchmark workouts for total reps. Rest 3 minutes rest between workouts.

CrossFit BC Workout Of The Day

Part 1: Back Squat
2 Sets of 3 Reps @ 60%
2 x 3 @ 70%
2 x 2 @ 80%
2 x 2 @ 90%
1,1,..To Max

Part 2: As Many Rounds As Possible In 7 Minutes
3 Handstand Pushups
6 Deadlift 155/225

  "Paulie" just started the 90 Day Fitness Challenge and gets a Back Squat PR!!

2012 Vancouver Sun Run

 
Once again, the athletes of Evolution BC will be taking on the 2012 Vancouver Sun Run Sunday which runs April 15, 2012. This is not about the time, it's about having fun together. Join our team by following the steps below.

Instructions for Registration

Register Online

1. Click: "Register Online" above

2. Click: "Team and Members: Corporate"

3. Click: "Corporate Team Registration"

4. Select: "JOIN TEAM - Team Members ONLY" and click Continue

5. Fill out the form and click "Save and Continue"

6. Choose Team: "Team Evolution BC"

7. "Estimated Time For 10k (choose 49mins - 1:00hr)

8. Fill out the form and click Continue

9. Follow the steps to pay for your registration

10. Done!