“Opposites Attract”Kettlebell Farmers Carry- dual kettlebellGoal: 3:00-4:00 minutes/setTime cap: 5:00 minutes/set, 32:00 minutes Level 35 rounds, each round for time, of:3/2 Rope Climbs6 Wall Facing Handstand Push-upsKettlebell Farmers Carry, 2/1.5 pood, 90 ft9 Ring Dips9 Inverted Rows https://www.youtube.com/watch?v=9fItzuh9Iok15 Push-ups Rest 2 mins between each round. Level 25 rounds, each round for time, of:2/1 Rope Climbs6 Handstand [...]

1. When did you join CrossFit BC? September 2022, but I stopped for three months as I was away. So, I often say March 2023 (it was when I started to take this seriously) 2. Why did you choose CrossFit? I am not an athletic person, nor loved doing exercises. I tried everything; boxing, spinning [...]

“Up & Up”Work can be split as desired with your partner.Goal: 30:00-35:00 minutesTime cap: 40:00 minutes CompetitorFor time with a partner:10-20-30-40-50 American Kettlebell Swings, 70/53 lbs10-20-30-40-50 Box Jumps, 30/24 in10-20-30-40-50 GHD Sit-ups10-20-30-40-50 Wall Balls, 30/20 lbs10/7 - 20/14 - 30/21 - 40/28 - 50/35 Echo Bike Calories Level 3For time with a partner:10-20-30-40-50 American Kettlebell [...]

“The Lyon”Time cap: 25 minutes (including rest)Goal: Sub 20:00 minutes Level 35 rounds, each round for time, of:7 Squat Cleans, 165/115 lbs7 Shoulder-to-Overheads, 165/115 lbs7 Burpee Chest-to-bar Pull-ups Rest 2 mins between each round. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Capt. David Lyon, 28, of Sandpoint, [...]

“Domino”Goal: 10+ reps on Alternating Dumbbell Hang Snatches Competitor4 rounds, 3 mins each, for max reps of:Handstand Walk, 15 ft15/12 Row CaloriesHandstand Walk, 15 ft15 Toes-to-barsHandstand Walk, 15 ftmax reps in remaining time Alternating Dumbbell Hang Snatches, 70/50 lbs Rest 1 min between each round. Level 34 rounds, 3 mins each, for max reps of:3 [...]

DeadliftEvery 3:00 minutes, 4 Sets1 rep @ 85%+Rest 35-45 seconds5 reps @ 60-65% Bench PressEvery 3:00 minutes, 4 Sets1 rep @ 85%+Rest 35-45 seconds5 reps @ 60-65%

“Upside Down”Level 33 rounds, 9 mins each, for max reps of:Run, 400 m8 Bar Pull-OversRun, 400 m15/11 Echo Bike CalorieRun, 400 mmax reps in remaining time Renegade Rows, 50/35 lbsRest 1 min between each round.Level 23 rounds, 9 mins each, for max reps of:Run, 400 m12 Strict Pull-upsRun, 400 m15/11 Echo Bike CaloriesRun, 400 mmax [...]

“Andi”Time cap: 20 mins Level 3/2For time:100 Hang Power Snatches, 65/45 lbs100 Push Press, 65/45 lbs100 Sumo Deadlift High-pulls, 65/45 lbs100 Front Squats, 65/45 lbs Level 1For time:100 Hang Power Snatches, 45/35 lbs100 Push Press, 45/35 lbs100 Sumo Deadlift High-pulls, 45/35 lbs100 Front Squats, 45/35 lbs

“Uphill Battle”Goal: 14:00-18:00Time Cap: 20:00ROPE CLIMBS: NO JUMP, TOUCH CEILING Level 3For time:Run, 200 m1 Rope Climb, 15 ft10 Russian Kettlebell Swings, 70/53 lbsRun, 200 m2 Rope Climbs, 15 ft20 Russian Kettlebell Swings, 70/53 lbsRun, 200 m3 Rope Climbs, 15 ft30 Russian Kettlebell Swings, 70/53 lbsRun, 200 m4 Rope Climbs, 15 ft40 Russian Kettlebell Swings, [...]

“Long Distance Romance”Goal: 18:00-25:00 minutesTime Cap: 30:00 minutes Level 3For time with a partner:40/28 Echo Bike Calories40/32 Row Calories-- then --100 Partner Anchored Med Ball Sit-ups, 20/14 lbs50 Wall Facing Handstand Push-ups100 Partner Med Ball Russian Twists, 20/14 lbs50 Synchronized Push-ups-- then --40/28 Echo Bike Calories40/32 Row Calories Level 2For time with a partner:40/28 Echo [...]