“Run Amok”Goal: 9:00-12:00 minutesTime Cap: 15:00 minutes CompetitorFor time:Run, 100 m5 Bar Facing Burpees5 Thrusters, 185/125 lbsRun, 200 m7 Bar Facing Burpees7 Thrusters, 155/105 lbsRun, 300 m9 Bar Facing Burpees9 Thrusters, 135/95 lbsRun, 400 m11 Bar Facing Burpees11 Thrusters, 115/80 lbs Level 3For time:Run, 100 m5 Bar Facing Burpees5 Thrusters, 115/80 lbsRun, 200 m7 Bar [...]

Athlete of the Month - Rebecca Konanz When did you join CrossFit BC?February 2023 Why did you choose CrossFit?Back in 2022, just a week before my wedding, a friend brought me to a CrossFit class, and guess what? I fell in love with it instantly! The post-WOD high was something I craved, and I knew [...]

“Up to Speed”Box Jump - step downGoal: 4:00-7:00 minutesTime Cap: 8:00 minutes Competitor22-16-10 reps, for time of:Alternating Dumbbell Snatch, 70/50 lbsBox Jump, 30/24 in Level 322-16-10 reps, for time of:Alternating Dumbbell Snatch, 50/35 lbsBox Jump, 24/20 in Level 222-16-10 reps, for time of:Alternating Dumbbell Snatch, 35/25 lbsBox Jump, 24/20 in Level 122-16-10 reps, for time [...]

“Flow State”Goal: 6+ RoundsLets hit a pace of around 4:00-5:00 minutes per set here and settle in for the duration of the workout. CompetitorComplete as many rounds as possible in 30 mins of:12/9 Echo Bike Calories12 Chest-to-bar Pull-upsFarmer Carry, 2/1.5 pood, 200 ft12/9 Row Calories12 Ring Push-ups Level 3Complete as many rounds as possible in [...]

“Bullseye”Goal: 9:00-12:00 minutesTime Cap: 15:00 minutes Competitor3 rounds for time of:30 Wall Balls, 30/20 lbs, 10/9 ft20 GHD Sit-ups10 Deadlifts, 275/185 lbs Level 33 rounds for time of:30 Wall Balls, 20/14 lbs, 10/9 ft20 V-ups10 Deadlifts, 225/155 lbs Level 23 rounds for time of:30 Wall Balls, 20/14 lbs, 10/9 ft20 Alternating V-ups10 Deadlifts, 185/125 lbs [...]

“Bear Hug” Level 3Every 1 min for 12 mins, alternating between:10 Strict Handstand Push-ups4 Rope Climbs12 Double Kettlebell Hang Clean & Jerks, 53/35 lbs50 Double Unders Level 2Every 1 min for 12 mins, alternating between:10 Handstand Push-ups2 Rope Climbs12 Double Kettlebell Hang Clean & Jerks, 53/35 lbs35 Double Unders Level 1Every 1 min for 12 [...]

“Sliced Ham”Goal: Complete each segment in ~2:00 minutes Competitor - with weight vest 20/14 lb10 rounds, each round for time, of:Row, 250/225 mRun, 200 m Go every 3 mins. Level 310 rounds, each round for time, of:Row, 250/225 mRun, 200 m Go every 3 mins. Level 210 rounds, each round for time, of:Row, 220/200 mRun, [...]

“Mashed Potatoes”Time Domain: 18:00-23:00Time Cap: 28:00 minutes CompetitorFor time:200 CrossoversDual Dumbbell Walking Lunge, 70/50 lbs, 300 ft150 Dumbbell Deficit Push-ups100/70 Echo Bike Calories100 Burpees50 Dual Dumbbell Box Step Overs, 70/50 lbs, 24/20 in Level 3For time:200 Double UndersDual Dumbbell Walking Lunge, 50/35 lbs, 200 ft100 Push-ups100/70 Echo Bike Calories50 Burpees50 Dual Dumbbell Box Step Overs, [...]

“Black Friday”Goal: 4:00-8:00 minutesTime Cap: 12:00 minutes CompetitorFor time:21 Squat Snatch, 115/80 lbs9 Bar Muscle-ups15 Squat Snatch, 115/80 lbs9 Bar Muscle-ups9 Squat Snatch, 115/80 lbs9 Bar Muscle-ups Level 3For time:21 Squat Snatches, 95/65 lbs9 Bar Muscle-ups15 Squat Snatches, 95/65 lbs7 Bar Muscle-ups9 Squat Snatches, 95/65 lbs5 Bar Muscle-ups Level 2For time:21 Power Snatches, 95/65 lbs15 [...]

“Turkey Trot”Time Domain: 35:00-40:00 minutesTime Cap: 42:00 minutes Level 3For time:4 rounds of:2 Wall WalksRun, 200 m8 Box Jump Overs, 24/20 in-- then --3 rounds of:12 Handstand Push-upsRun, 400 m12 Box Jump Overs, 24/20 in-- then --2 rounds of:Handstand Walk, 50 ftRun, 600 m16 Box Jump Overs, 24/20 in-- then --Run, 800 m Level 2For [...]