“400 for 40” Back squats - bar taken from floor Time: 6:00-8:00 minutes  Time Cap: 10:00 minutes Competitor For time: Run, 400 m 40 Back Squats, 185/125 lbs Run, 400 m Level 3 For time: Run, 400 m 40 Back Squats, 135/95 lbs Run, 400 m Level 2 For time: Run, 400 m 40 Back Squats, 95/65 lbs Run, 400 m Level 1 For time: [...]

“Steady Flow” Primary Objective: Complete 7+ Rounds total between both AMRAPs Level 3 Complete as many rounds as possible in 10 mins of: Row, 300/270 m 10 Alternating Dumbbell Power Snatches, 50/35 lbs 50 Double Unders Directly into… Complete as many rounds as possible in 10 mins of: Row, 300/270 m Kettlebell Farmer Carry, 70/53 lbs, 200 ft [...]

“Monkey Business” Complete in teams of 2 Partners will run together and split the reps inside evenly. Time Domain: 30:00-35:00 minutes Time Cap: 40:00 minutes Level 3 For time: Partner Run, 2000 m 180 Air Squats 60 Pull-ups Partner Run, 1000 m 90 Air Squats 30 Ring Muscle-ups Partner Run, 500 m 45 Air Squats [...]

“The Ocatagon” Goal: 55-65 Reps / Set Level 3 3 rounds, 1 min per station, for max reps of: Bar Facing Burpee Deadlift, 155/105 lbs Toes-to-bar Shoulder-to-Overhead, 155/105 lbs Echo Bike Calorie Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. Level 2 3 rounds, 1 [...]

“Hip Hop Dance Party” Time Domain: 9:00-12:00 minutes Time Cap: 15:00 minutes Competitor For time: 3 Hang Power Cleans, 185/125 lbs 3 Box Jump Overs, 24/20 in 6 Hang Power Cleans, 185/125 lbs 6 Box Jump Overs, 24/20 in 9 Hang Power Cleans, 185/125 lbs 9 Box Jump Overs, 24/20 in Rest 2 mins 6 Hang Power Cleans, [...]

“High Voltage” Goal: Sub 1:30 / Set Level 3 Every 2 mins for 16 mins do: 10 Handstand Push-ups Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 10 Pull-ups Level 2 Every 2 mins for 16 mins do: 8 Box Pike Handstand Push-ups Dumbbell Front Rack Walking Lunge, 35/25 lbs, 50 ft 12 Jumping Pull-ups Level [...]

“Middle Child” Time Domain: 7:00-11:00 minutes Time Cap:12:00 minutes Level 3 For time: 5 Kettlebell Swings, 53/35 lbs 5 Sit-ups 10 Kettlebell Swings, 53/35 lbs 10 Sit-ups 15 Kettlebell Swings, 53/35 lbs 15 Sit-ups 20 Kettlebell Swings, 53/35 lbs 20 Sit-ups Rest 1 min 20 Kettlebell Swings, 53/35 lbs 20 Sit-ups 15 Kettlebell Swings, 53/35 lbs 15 Sit-ups 10 Kettlebell Swings, 53/35 lbs 10 [...]

1. When did you join CrossFit BC?September 2024 2. Why did you choose CrossFit?My wife (Carolyn) and I were looking for an activity we could do together and we finally found one we both love! Plus the gym is 2 blocks away from where we live. It is consistently the best part of our day. [...]

“Flipped” Level 3 Complete as many rounds as possible in 10 mins of: Handstand Walk, 25 ft 50 Double Unders Farmers Carry, 70/53 lbs, 100 ft Level 2 Complete as many rounds as possible in 10 mins of: Wall Handstand Hold, 15 secs 35 Double Unders Farmers Carry, 53/35 lbs, 100 ft Level 1 Complete as many rounds as possible in 10 [...]

“Bodhi” Each athlete does all the work Level 3 Complete as many rounds as possible in 20 mins of: 5 Strict Pull-ups 10 Thrusters, 95/65 lbs 15 Air Squats 5 Strict Pull-ups 10 Handstand Push-ups 15 Burpees Level 2 Complete as many rounds as possible in 20 mins of: 5 Strict Pull-ups 10 Thrusters, 75/55 lbs 15 Air [...]